For many children aged 10–16, Ramadan is a time of excitement as they join the adults in fasting. However, as a parent, your biggest challenge isn't hunger—it's the Water Gap.

The time between Iftar (sunset) and Suhoor (dawn) is short. School-going children often make the mistake of drinking very little at night and then "chugging" a liter of water at Suhoor.

Why "Chugging" Doesn't Work

Drinking too much water too fast flushes through the kidneys rapidly. It doesn't hydrate the cells; it just leads to frequent urination. By 10:00 AM, your child is dehydrated again.

The Solution: Dr. Rafia’s 2-4-2 Rule

To keep your child active and focused at school during Ramadan, try this pacing strategy:

  • 2 Glasses at Iftar: Break the fast with water or a date. Avoid ice-cold water immediately, as it can shock the stomach nerves.
  • 4 Glasses Between Iftar & Bedtime: This is the critical window. Encourage small sips while studying or watching TV.
  • 2 Glasses at Suhoor: Finish with two glasses.

What to Drink (And What to Avoid)

  • Best: Water, Coconut Water (rich in electrolytes), and homemade Lemonade (maintains hydration).
  • Avoid: Caffeinated sodas (Cola/Coffee) and heavily sugary drinks. Caffeine is a diuretic (makes them pee more), increasing thirst.

References:

  1. British Nutrition Foundation: A Healthy Ramadan (Hydration & Nutrition Guide)
  2. NHS UK: Healthy Fasting During Ramadan
  3. Kidney Health Australia: Drink Water Instead (Impact of Sugary Drinks on Dehydration)
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Ramadan hydration child health fasting tips Dr. Rafia Rashid