Fluid Needs During Fasting
When the month of Ramadan arrives, Muslims are required to fast. One of the challenges when fasting is to resist thirst and keep the body well hydrated. The human body normally needs 2 liters of water or 8 glasses per day to keep the body's metabolism running properly.4,5
The drinking pattern while fasting is different from usual. Here is a guide to the schedule for drinking water during fasting so that the body's fluid needs are still met:2,4
1. 2 Glasses When Breaking the Fast: Drink 1 glass of water to start breaking the fast, then add 1 more glass after eating.
2. 4 Glasses at Night: No need to drink everything at once. You can divide it into several times until tidur.
3. 2 glasses during suhoor: Drink 2 glasses of water during suhoor. Avoid drinking too much at once as it can lead to frequent urination in the morning.
With the fulfillment of fluid needs during fasting, it is hoped that the body can avoid dehydration and can carry out fasting with health and enthusiasm.5
Good Drinks to Drink When Breaking the Fast
In addition to water, there are several healthy and good drinks to consume during iftar. Not only can it hydrate the body, but the drink can also bring a variety of additional benefits, such as supplying energy, replenishing electrolytes lost during fasting, and supporting the detoxification process.1
Here are recommendations for good drinks for breaking the fast:1,6
1. Water
Plain water is the primary choice because it contains no calories, sugar, or added chemicals. In addition to keeping the body hydrated, water also supports kidney and digestive functions and aids in the detoxification process.
2. Coconut water
Coconut water is rich in natural electrolytes such as potassium which is useful for replacing body fluids lost during fasting. This drink is low in calories and free of added sugar.
3. Fresh fruit juice (without added sugar).
Fresh fruit juice is a healthy and refreshing option. Make sure the juice is made from fresh fruit without added sugar to keep it low in calories. Some fruits that are suitable for juice include oranges, apples, watermelons, and strawberries. The vitamin C content in these fruits can also increase immunity.
4. Infused water
Infused water is made by mixing water with pieces of fruit or spices such as lemon, strawberry, mint leaf, or cinnamon. In addition to being refreshing, infused water can help detoxify the body and increase energy.
A glass of milk can be a good choice because the protein content helps make the stomach feel full for longer so as to prevent overeating when breaking the fast.
Tips for Maintaining Kidney Health During Fasting
The kidneys have an important role in maintaining the balance of body fluids and electrolytes. During the fasting month, extra attention needs to be paid to ensure that the kidneys remain healthy despite changes in diet and drinking patterns. Here are some tips for maintaining kidney health during fasting:3,7
Make Sure the Body Stays Hydrated
Drink enough water during suhoor and iftar to maintain optimal kidney function. Avoid caffeinated or carbonated drinks as they can cause dehydration.
Avoid Cigarettes and Alcohol
Cigarettes and alcohol can damage kidney health. Alcohol increases blood pressure, while high blood pressure is one of the main causes of kidney disease.
Reduce Salt Consumption
Excess salt can increase blood pressure and strain the work of the kidneys. Choose low-salt foods or use natural spices instead of salt.
Choose Healthy Foods
Consume foods high in fiber, low in saturated fat, and low in salt during iftar and suhoor to support kidney health.
Limit Added Sugar
Added sugar can increase the risk of diabetes and high blood pressure which adversely affects kidney health.
Pay attention to protein intake
If you have kidney problems, consult your doctor about the safe amount of protein to consume during fasting because excessive protein consumption can make your kidneys harder to work.
Stay Physically Active
Even though you are fasting, do light physical activities such as walking after breaking the fast to maintain heart and kidney health.
Remember to always understand your body, listen and respond carefully to your health needs. Because loving the body is a good step towards health. If you have any symptoms or health concerns that concern you during the fasting month, do not hesitate to consult with a doctor, nutritionist, or other healthcare professional. Excellent health has a great impact on the perfection of fasting.3
Reference:
1. Adrian, K. List of Healthy Drinks for Iftar. Alodokter. January 15, 2025. https://www.alodokter.com/daftar-minuman-sehat-untuk-buka-puasa
2. Fadli, R. 7 Tips to Prevent the Body from Dehydration During Ramadan Fasting. Hellodoc. April 12, 2022. https://www.halodoc.com/artikel/7-tips-mencegah-tubuh-dehidrasi-saat-puasa-ramadan?srsltid=AfmBOoqy2DZbIhRoqWY4kFN1kb3DUDcvbBdjLfH9US1O6JW7W8IySc_d
3. IHC Telemed. How to Manage Kidney Health During the Fasting Month. IHC Telemed. Retrieved March 05, 2025. https://telemed.ihc.id/artikel-detail-1194-Bagaimana-Mengelola-Kesehatan-Ginjal-Selama-Bulan-Puasa.html
4. IHC Telemed. Let's keep the body hydrated during fasting. IHC Telemed. Retrieved March 05, 2025. https://telemed.ihc.id/artikel-detail-254-Mari-Jaga-Hidrasi-Tubuh-Selama-Berpuasa.html
5. Ministry of Health. Prevent Dehydration During Fasting with 8 Glasses Per Day. Let's Get Healthy Ministry of Health. 04 April 2023. https://ayosehat.kemkes.go.id/cegah-dehidrasi-saat-puasa-dengan-8-gelas-perhari
6. Recommended 10 Healthy and Definitely Fresh Iftar Drinks!. FITHUB. Retrieved March 05, 2025. https://fithub.id/blog/minuman-buka-puasa
7. Halodoc Editor. 5 Ways to Maintain Kidney Health Even While Fasting. Hellodoc. 09 May 2019. https://www.halodoc.com/artikel/5-cara-menjaga-kesehatan-ginjal-meski-sedang-puasa?srsltid=AfmBOoo5cgqMNYsVyy-aHLnwbsFPIP1MehMpawZD68HWh_Nw85UngiW_