Affordable drinks to combat dehydration, fatigue, and muscle strain

Ramadan in Bangladesh often coincides with the scorching summer heat, with temperatures soaring above 35°C (95°F) sometimes. The air is heavy with humidity, making even the simplest outdoor chores feel like a marathon. Streets are bustling during suhoor (pre-dawn) and iftar (breaking fast) as people scramble to prepare for the day's fast or celebrate its end. However, the sweltering conditions add an extra layer of challenge for those observing this spiritual practice.

As the body goes without food and water for more than 12 hours, many people experience dehydration, which can manifest as dry mouth, dizziness, or even headaches. Fatigue is a constant companion for many, especially for those juggling work, family, and spiritual commitments. Muscle cramps and strains are common complaints, often caused by the lack of essential electrolytes like potassium and magnesium.

In this regard, nutritionist Mrs Abeda said, "One has to utilise their after-iftar and before-sehri hours properly. They must drink water to fill up the body's day-long needs. Also, fruit juice is fine depending on the health condition of the person. If someone is going through illness, then health should be the first priority."

For Bangladesh's low-income population, who live hand-to-mouth, these challenges are compounded by limited access to nutritious food and drinks. Many can't afford the luxury of expensive energy drinks or fresh fruit juices. Instead, they rely on inexpensive, calorie-dense staples like rice and lentils, which often fall short of replenishing the body's needs during Ramadan. Balancing health and affordability becomes a pressing concern for millions.

Water is essential for maintaining normal bodily functions, including regulating temperature, aiding digestion, and ensuring smooth blood circulation. After breaking the fast, rehydrating the body becomes critical to replenish lost fluids and prevent symptoms like dizziness, fatigue, and difficulty concentrating.

Keeping all these in mind, there are some affordable and effective drinks that Bangladeshi people drink during Ramadan.

Lemonade (Sharbat)

Our very own lemonade or Bangladeshi "Sharbat" is mostly preferred by every family. A simple mix of lemon, salt, sugar, and water can quench the day-long thirst. Bangladesh roadside lemonade shops also sell 'lemon mint'. People often substitute sugar with jaggery for a healthier, traditional twist. Lemonade is rich in vitamin C; it boosts immunity, aids digestion, and provides an instant energy lift. One can also include a pinch of black salt (bit logon) for a tangy, savoury flavour, which is popular in Bangladesh.

Tamarind juice

As an affordable alternative to lemonade, tamarind juice is also preferable in Bangladesh. One can simply make this Juice with Tamarind water and a pinch of salt for a natural electrolyte boost. Tamarind juice is rich in electrolytes and antioxidants, making it an excellent choice for replenishing hydration and boosting energy after a day of fasting. Its natural tanginess aids digestion, while its potassium content helps prevent muscle cramps and fatigue.

Matha or Ghol

Matha is a curd-based drink popular across the Indian subcontinent. In Bangladesh, there is a huge demand for matha or gaol during Ramadan. Matha is made by churning yoghurt (curds/dahi) and cold water together in a pot, using a hand-held instrument called makhani (whipper). People also consume goods for their health benefits. The condiments in gaol, especially pepper and ginger, help reduce the burning sensation felt with acidity. Those spices also help improve digestion. Ghol is also packed with electrolytes and water, helping the body recover from dehydration. The village named 'Solop' in Ullahpara Upazila of Sirajganj District is famous for its' matha or ghol.

Lassi

During Ramadan the demand of Lassi is high as well. Lassi is a yogurt-based beverage with a smoothie-like consistency. It has been called "the most popular and traditional yogurt-based drink" in summer specially in Ramadan.

Seasonal fruit juice

Seasonal fruits can be the main source of drinks during Ramadan. When the market is full of artificial electrolyte drinks and contaminated fruit juice, seasonal fruits can be a great saviour. Fresh Juice can be made using seasonal fruits, which boost energy and increase immunity.

Rooh Afza

Rooh Afza is a drink which is a concentrated squash produced by Hamdard Bangladesh. People often mix it with different edible liquid and drink throughout Ramadan to get rid of dehydration.

Date, banana and milk smoothie

Worldwide dates are a staple for iftar. Besides, dates can be consumed as an instant energy booster drink like if we mix dates with milk and make a smoothy. Dates with banana and milk smoothies provide a powerful combination of natural sugars, fibre, and essential nutrients to quickly restore energy levels after fasting. Rich in potassium, magnesium, and calcium, this smoothie supports hydration, strengthens muscles, and promotes overall digestive health during Ramadan.

Labang

Labang as a drink is traditionally prepared by letting milk ferment for around 24 hours, then churning and removing the butter. The remaining buttermilk can keep for several days at room temperature. In modern times, it is produced industrially and people can buy it even in very portion. During Ramadan Labang is preferable because of its' affordable price. It's so refreshing and an ideal item to get rid of dehydration.

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