Ramadan is a time when Muslims devote themselves to worship and performing good deeds. It is also when they fast from dawn to dusk. Although there are many benefits to fasting, one main concern is how to stay hydrated.
For some people, especially those who don’t sufficiently prepare themselves, fasting can be incredibly difficult. Dehydration is a very regular occurrence among Muslims at this time of year since it’s simple to forget the laws of nutrition when your diet is limited to the early hours of the morning. To help you keep hydrated throughout this Holy Month, we’ve put together a few ideas and strategies to save you some headaches (literally).
An obvious one. Fasting or not, water is essential to keep you hydrated. For those fasting, make sure to stay hydrated throughout the night in order to be ready for your fasting day. An easy way to do this is to keep a bottle of water nearby and make an effort to consume a cup or two at least once an hour. Even if you are breaking your fast, start with some water before you dig in. It’s crucial not to chug in water. You’ll probably puke if you down two litres right before bed or before eating something. Instead, begin drinking water frequently starting at iftar and continuing all the way through bedtime and sahur. It’s a lot more effective at helping you stay hydrated and keeping all the food you ate down.
Nope, not ice baths.
During Ramadan, taking a cold shower might help you rehydrate in a variety of ways. After a few days of fasting, feeling thirsty becomes a normal sensation. Try to pay attention to other, more evident indications of dehydration, such as chapped lips, flushed cheeks, weariness, elevated body temperature, rapid respiration, and difficulty breathing.
If you experience any of these signs, you should make every effort to bring your body temperature down. Put the back of your head under a direct stream of cool water for five to ten minutes. It goes without saying that you cannot take a shower while you are at work or school. Simply grab a damp towel, place it over your forehead, the area around your ears, your neck, your upper back, and your chest. This will not only lower your temperature but also keep you looking fresh.
Plan Your Menu
We know it’s super tempting to chow down once the azan is heard, but what you eat has a significant impact on whether your body is dehydrated or hydrated. Upon breaking your fast, try not to go for heavy meals first. Instead, start with some dates, water and fruits. Hitting the mains too soon might cause tummy issues that you’ll wanna avoid especially during this month. Breaking fast doesn’t mean you need to eat right up to 5am. You can, but only eat what is required. Over-eating will only make you less comfortable and affect your overall well-being.
Avoid Sugary Drinks & Salty Food
Drinking sirap bandung for sahur or Ribena to start the day will do you far more harm than good. When you consume a lot of sugar-sweetened beverages, the sugar concentration in your urine increases. Your kidneys then strive to dilute it, which causes your body to lose more water. It’s not the fasting itself that makes you feel so lethargic; it’s this. Moreover, caffeine is a diuretic, which means it increases the frequency of urination.
Likewise with salty food. Your best approach is to stay away from extremely salty foods throughout the day since high salt intake can also lead to increased water loss through your renal filtration system. If you can’t totally avoid it (because almost all food contains salt), at least try to cut down on the salt in your food.
Get Loads Of Fruits & Veggies
No matter what you eat, we recommend including these two important things into your meal every day. Increase your intake of foods with a high water content such as cucumbers, spinach, and apples, as opposed to just salty and sweet items. They’re not just a delicious treat but an excellent way to include extra fluids in your diet. Plus, it’s not that hard to find some fruits and veggies and they can be eaten in a variety of ways.
Although the majority of people don’t agree with this, you can still work out as long as you don’t over-exert yourself. Doing exercise can surely lead to dehydration because you lose a lot of fluids through sweat. On the plus side, exercise aids in the removal of toxins and other toxic substances from the body that could otherwise lead to dehydration. Thus, take it easy during the month’s workouts, or at the very least, postpone them until after buka puasa.
Fasting can be tiring and fasting amidst hot weather is exhausting. One of the easiest ways to avoid sweating too much is to pick the right choice of clothing. Your ability to regulate your body temperature depends on the colour of your shirt, the material of your trousers, and the number of layers you wear. Choose light-colored clothing over darker clothing. Also, try to avoid donning black, which tends to draw heat to your body and keep it there. Choose cotton over other materials since it helps sweat to drain.