Navratri and Durga Puja 2026: Expert Shares Tips to Prevent Dehydration During Garba and Pandal Hopping

As celebrations for Navratri and Durga Puja bring people outdoors for Garba dancing and pandal hopping, health experts are urging people to take precautions against dehydration. Prolonged physical activity, crowded venues, warm weather and excessive sweating can cause the body to lose fluids and essential electrolytes, potentially leading to fatigue, dizziness and other health complications.

Dr Adit Zota, a consultant pulmonologist and critical care specialist at Sterling Hospital in Gandhidham, has shared practical measures to help people stay hydrated during the festive season. He emphasised the importance of drinking fluids regularly, particularly for those spending several hours dancing or walking between pandals.

One of the key recommendations is to maintain adequate fluid intake throughout the day. Healthy adults may generally require around two to three litres of fluids daily, although individual needs vary depending on physical activity, weather conditions and underlying health issues. Carrying a water bottle and taking regular sips can help prevent dehydration symptoms before they appear.

Replacing lost electrolytes is equally important after prolonged sweating. Coconut water, salted lemon water, chaas and oral rehydration solutions (ORS) can help replenish fluids and electrolytes. People should take breaks during energetic Garba sessions, particularly when dancing in crowded or poorly ventilated spaces.

Including water-rich foods in the diet can also support hydration. Cucumbers, watermelon, oranges and pomegranates provide additional fluids and nutrients, making them useful additions to festive meals and snacks.

Experts also advise people to recognise the warning signs of dehydration, which may include excessive thirst, fatigue, dizziness and reduced urine output. More serious symptoms, such as confusion, fainting, persistent vomiting or a rapid heartbeat, may indicate severe dehydration or heat-related illness and require prompt medical attention.

People with kidney, heart or liver conditions should consult their doctors about their individual fluid requirements, as excessive fluid intake may not be suitable for everyone. With celebrations involving long hours outdoors and increased physical activity, maintaining hydration, taking regular breaks and recognising warning signs can help people enjoy Navratri and Durga Puja festivities while reducing the risk of dehydration.