Fasting during Ramadan is a spiritual practice undertaken by Muslims worldwide to promote introspection and devotion.
However, fasting from sunrise to sunset can be difficult for the body, particularly in warmer areas. This year’s Ramadan raises special worries regarding dehydration due to the weather circumstances.
Dehydration can have a negative impact on health, so hydration should be prioritized during fasting.
Without further ado, here are some strategies to remain hydrated throughout Ramadan.
1. Drink plenty of water
The greatest way to avoid dehydration is to increase your water intake. During non-fasting hours, attempt to drink at least eight glasses of water to maintain fluid equilibrium in your body.
However, try not to drink too much water at once to avoid bloating and disrupting your digestive system. Instead, drink plenty of water in frequent sips.
Also, avoid drinking chilled water at iftar because it does not quench your thirst and may cause your blood vessels to spasm, resulting in indigestion.
2. Take hydrating foods
Include items with high water content in your iftar and sahur meals to help you stay hydrated.
Fruits like melons, oranges, and cucumbers, as well as hydrating liquids like coconut water and fruit juices, can help replenish fluids and electrolytes lost during fasting.
These fruits and vegetables are high in water and fiber, which allows them to stay in the intestines for longer periods of time and alleviate thirst.
3. Avoid water-draining foods
Some meals can help you stay hydrated, while others can cause dehydration. These include fried foods, sugary foods, and caffeine.
Limit your intake of caffeinated and sugary beverages such coffee, tea, soda, and energy drinks, as these can cause dehydration.
Caffeine and sugar can have a diuretic effect, increasing urine output and ultimately contributing to dehydration.
Replace these water-draining items with fruits like watermelon and oranges, as well as nutritious green vegetables, water, and natural fruit juices.
4. Minimise sun exposure and physical activity
During Ramadan, it is critical to limit sun exposure and physical exertion, particularly during the warmest hours of the day.
Direct sunshine, vigorous exercise, and physical activity all raise the risk of dehydration, causing increased sweating and fluid loss from the body.
If feasible, plan your outdoor activities and errands for early morning or late afternoon, when temperatures are lower.
You are not required to forgo your exercise, however. The optimal time to exercise throughout Ramadan is after iftar, when your body has been provided with food and drink to fuel it and has had enough time to recover lost fluids during exercise.
5. Dress appropriately
Regarding hydration, your clothing has a significant impact on your body temperature and, as a result, your hydration level.
Choose loose-fitting, lightweight fabrics like cotton or linen, as well as lighter colours, to promote air circulation and perspiration evaporation. Also, avoid wearing tight or synthetic materials that can trap heat and moisture, causing discomfort and increased sweating.
