Rabia Mayet | rabiamayet@radioislam.co.za

25 February 2026

4-minute read

As Ramadhaan approaches, conversations around hydration are evolving beyond just drinking more water. A new wave of interest is focusing on electrolytes, the essential minerals composing of sodium, potassium and magnesium that help regulate fluid balance, energy, and muscle function during fasting hours.

With long days of abstaining from food and drink, many are exploring whether electrolyte support can help maintain stamina, mental clarity, and overall well-being. According to Qudsiyah Kassim, a registered dietitian and author of ‘A Guide to a Healthy Ramadhaan Book Series,’ most people do not need electrolyte supplements to sustain fasting, but has “become more of a trend.”

Many people assume hydration is just about drinking enough water. From a physiological perspective, during fasting, the body’s fluid regulation system “does not go into panic mode”, says Qudsiyah, but “regulates itself.” The body adapts to drinking less water by releasing an anti-diuretic hormone, telling the kidneys that water levels are dropping. This in turn causes less frequent urination and allows the body to store water. Sodium is stored to stabilise blood pressure and the blood becomes more concentrated. Keeping hydrated during fasting is about “maintaining the balance between water and electrolytes, so that your brain, muscles and heart continue functioning properly.”

According to Qudsiyah, the only people who may need electrolyte support are those who are experiencing extremely long fasting hours with excessive heat, people who sweat a lot, people who drink a lot of caffeine, those who are training for sport events, the older population prone to muscle cramps, and those with poor overnight hydration.

So how much water is enough? Qudsiyah says that most females require 2l per day while for males, it can go up to 3l. A general rule of thumb is about 30-35ml per kg of your body weight. But liquids do not merely mean water – any liquids, like soup, herbal tea, milk and even fruit counts towards your total fluid intake for the day.

Essential electrolytes in the body like sodium, magnesium and potassium supplements help with fluid balance, muscle contraction, nerve signalling, and blood-pressure regulation. Not surprisingly, many traditional and Sunnah Ramadhaan foods automatically restore the body’s electrolytes. “A single date provides potassium, small amounts of magnesium, and natural sugars that gently raise your blood-glucose levels,” affirms Qudsiyah. This “psychologically intelligent” way of breaking one’s fast provides the perfect amount of energy, minerals and fluid.

For people who incorporate watermelon, cucumbers, oranges, milk, yoghurt, soup, broth, dhal and lentils (in small quantities), and nuts, electrolyte supplements are not at all necessary. “Food does the job beautifully,” says Qudsiyah, so keep to the sunnah way of eating.

There are risks in people self-prescribing electrolytes, as they can be especially harmful for people with hypertension, heart conditions, and kidney disease. People who are drinking too much water daily should also stay away from electrolyte supplements. Possible symptoms of dehydration include headaches, dizziness, muscle cramps, fatigue and heart palpitations, although these can also be attributed to the effects of fasting.

Fasting tips for parents whose children are doing P.E or sports during this time include increasing your child’s hydration in the times when they can eat, avoiding salty foods, including yoghurt, milk and fruit in their meals, and adding bananas and dates to their diets. Ask the coach if your child can do a lighter exercise when fasting. If your child is dizzy or feint when doing sports, they should break their fast.

“The body can’t absorb huge amounts of water at once,” says Qudsiyah, so drinking 2l before bedtime will cause more harm than good. An ideal hydration schedule for optimal absorption between iftaar and suhoor is possible. Break your fast with zamzam, a glass of water after maghrib, another after your main meal, before Esha, sip 500ml during taraweeh, drink a glass at bedtime and again at suhoor. Fizzy drinks bloat the tummy and stop you from wanting to drink water. Tea does have a bit of caffeine but is not as bad a diuretic as coffee. Drink slowly, follow the sunnah, drink in 3 sips, and pace yourself. “Your body is an amaanah, look after it,” she concludes.

Listen to the full interview with Faaiza Munshi and Qudsiyah Kassim here.