Navratri 2026: Beat dehydration with these easy and simple tips 

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Garba and Dandiya nights are some of the most energetic and action-packed nights of the year. Colourful attire, contagious music, and the vibrant atmosphere can make one lose track of time on the dance floor. While enjoying the festivities to one’s fullest is a top priority, keeping the body hydrated is equally important. 

Dancing, as exciting and exhilarating as it may be, does take a physical toll on the body. And just like any physical exercise, to have the best experience, you need to fuel yourself well. Amidst rising heat, keeping hydrated is a no-brainer. Adding any physical activity would demand extra hydration that provides your body with the necessary nutrients to keep you up and dancing without feeling low.

To help people navigating fasting and heat while participating in Garba nights despite their busy schedules, mid-day.com spoke to Dr Manjusha Agarwal, senior Consultant Internal Medicine, at Gleneagles Hospital in Parel, and Dr Ajay Sawant, consultant, Internal Medicine, KIMS Hospitals in Thane. They not only highlight the challenges but also shared tips to help Mumbaikars know the importance of hydration during the nine days of Navratri for people who indulge in Garba.

What is the importance of hydration during the nine days of Navratri for people who indulge in garba?

Dr Sawant: Garba involves continuous movement, often for several hours, which increases sweating and the loss of water and electrolytes. Staying hydrated helps regulate body temperature, maintain blood circulation and support muscle function. Dehydration can cause fatigue, dizziness, headaches and muscle cramps, making it difficult to sustain physical activity. People dancing in crowded venues or warm conditions need to be especially mindful of their fluid intake. Do not wait until you feel thirsty to drink water, especially during exercise. Drinking water at regular intervals, rather than waiting until thirst sets in, can help prevent dehydration.

Dr Agarwal: Hydration is essential during Navratri, especially for those who participate in Garba for several hours, as continuous dancing leads to fluid loss through sweating. Drinking water regularly helps maintain energy levels, regulate body temperature, and prevent dehydration, fatigue, and dizziness. Along with water, consuming fluids such as coconut water and including water-rich fruits can help replenish fluids and support stamina throughout the celebrations.

How can people who are fasting stay hydrated?

Dr Sawant: People observing a fast should make hydration a priority during the hours when they can eat and drink. Sip water regularly between breaking the fast and going to bed instead of consuming large quantities at once. Include water-rich foods such as cucumber, watermelon, oranges and curd in meals. Avoid excessive tea, coffee and sugary drinks, as they may not be the best choices for meeting hydration needs. Those who plan to dance for long periods should avoid overexertion, particularly if they have had limited fluids throughout the day.

Dr Agarwal: People who are fasting should drink water regularly during non-fasting hours rather than consuming large quantities at once. Include fluids such as coconut water, lemon water, and milk, along with water-rich fruits like watermelon and oranges, to support hydration. Avoid excessive tea, coffee, and very salty foods, as they may increase fluid loss or thirst.

Does water intake differ for men, women, children and young adults? Can they pre-hydrate themselves?

Dr Sawant: Fluid requirements depend on age, body size, activity levels, weather and individual health. Men generally need more fluids than women on average, while children and adolescents have different requirements depending on their age and growth. There is no single quantity that works for everyone, especially during prolonged physical activity. Drinking water before dancing can help, but pre-hydration does not mean drinking excessive amounts at once. Start the evening well hydrated and take regular sips during breaks. Pale yellow urine is generally a useful indicator of adequate hydration.

Dr Agarwal: Water requirements vary by age, body size, activity level, and environmental conditions, with children, adolescents, men, and women having different hydration needs. Pre-hydration by drinking water before activities such as Garba can help prepare the body for fluid loss, but avoid drinking excessive amounts at once. During prolonged dancing, sip water regularly and increase fluid intake according to thirst, sweating, and the intensity of physical activity.

Beyond water, what other drinks can people have to stay hydrated?

Dr Sawant: Coconut water, buttermilk, lemon water and unsweetened drinks can contribute to fluid intake. Oral rehydration solution (ORS) may be useful when there is significant fluid loss, particularly due to heavy sweating or accompanying illness, though it is not routinely necessary for every dancer. People should limit sugary soft drinks and energy drinks. For prolonged, vigorous dancing with substantial sweating, electrolyte replacement may be helpful.

Dr Agarwal: Coconut water, lemon water, buttermilk, milk, and homemade fruit-infused water are good options to maintain hydration. Water-rich fruits such as watermelon and oranges can also help replenish fluids. During prolonged dancing or excessive sweating, electrolyte-rich drinks may help replace lost salts.

What are the signs and symptoms of dehydration, and how can people around help?

Dr Sawant: Early signs include thirst, dry mouth, dark yellow urine, headache, tiredness and dizziness. Severe dehydration may cause confusion, fainting, a rapid heartbeat or reduced urine output. If someone feels unwell while dancing, help them stop, move to a cool place and sip water if they are fully alert and able to swallow. Seek urgent medical attention for confusion, collapse or persistent symptoms. Prevention is key: take breaks, wear breathable clothing and avoid pushing through warning signs.

Dr Agarwal: Common signs of dehydration include excessive thirst, dry mouth, dark yellow urine, headache, fatigue, dizziness, and reduced urination. If someone feels unwell, help them stop dancing, move to a cool place, and sip water or an oral rehydration solution (ORS). If they experience confusion, fainting, or loss of consciousness, seek immediate medical attention.

(Written by Samuel Dsouza)