Staying Hydrated During Ramadan, Lent & Busy Workdays

It’s that time of year when many Nigerians are observing Ramadan or Lent, juggling fasts, long workdays, and family commitments. Even if you’re not fasting, chances are you’re still battling heat, dehydration, and the never-ending demands of everyday life.

But here’s the thing: whether you’re fasting or just navigating a hectic schedule, dehydration doesn’t wait—and neither should how you care for yourself.

Under the Nigerian sun—one thing is clear: your body is probably thirstier than you realise.

Dehydration isn’t just about “feeling dry.” It quietly drains your energy, affects your skin, fogs your focus, and messes with digestion. But the good news? A few mindful shifts can help you stay hydrated and well this season.

Here’s how to hydrate smarter, not harder.

5 hacks to stay hydrated (without overthinking it)

1. Drink more water before and after fasting windows

For those fasting, your best chance to hydrate is during Suhoor (pre-dawn) and Iftar (after sunset). Aim for 3-4 cups of water before the day starts, and sip consistently through the night. If you’re not fasting, don’t wait till you feel thirsty—schedule your water intake through the day. Your organs, brain, and skin need it.

Also, avoid chugging all at once. Spread it out in smaller sips so your body can absorb it better.

2. Eat water-rich foods

Yes, food can help hydrate you too. Add fruits and veggies with high water content like cucumbers, watermelon, oranges, tomatoes, and leafy greens to your meals. They hydrate while providing vitamins and fibre, which helps you feel fuller for longer, especially if you’re fasting.

3. Watch your caffeine and salt intake

Tea, coffee, and salty snacks might feel comforting after a long day, but they can also act as diuretics, that make you lose more water. Try to limit them, especially during Suhoor. Instead, opt for water, fresh juices (low in sugar), or coconut water to replenish electrolytes.

You can also try herbal teas or infused water with mint, ginger, or lemon. This can make hydration feel less boring.

4. Plan for sweat loss

The Nigerian heat is no joke. Whether you’re commuting, fasting, or just juggling life, you lose water through sweat daily. Prioritise loose, breathable clothing and create a hydration plan based on your routine—if you know you’ll be outdoors a lot, hydrate extra.

Keep a bottle within arm’s reach—car, office desk, bedside table. Out of sight = out of mind.

5. Be proactive with your health

Dehydration isn’t just uncomfortable—it can trigger headaches, low energy, digestive issues, and even impact your blood pressure. If you’re constantly feeling off despite drinking more water, it could be a sign that your body needs more support.

Being proactive now can save you a bigger health issue later. This is where Clafiya’s Care Clinic comes in. From addressing early warning signs to offering expert advice on nutrition, stress management, and everyday wellness, we’re here to support you, whether you’re fasting or simply navigating life’s demands.

Text us on WhatsApp at +234 913 427 5854 to book your wellness check at Clafiya’s Care Clinic and speak to a health professional today.