Fasting isn’t just an obligatory act of worship, but it also comes with plenty of health benefits. However, despite the advantages, fasting can lead to dehydration if you don’t manage it properly, especially in hot weather or when engaging in intense physical activities.
Since fasting requires you to refrain from drinking and eating from dawn until Maghrib, dehydration becomes a real concern.
But, don’t worry! There are several tips on how to stay hydrated while fasting. Let’s dive into the details below!
How to Stay Hydrated While Fasting?
Dehydration occurs when the body lacks fluid, causing the organs to function abnormally. This condition can cause mild symptoms like fatigue and headaches to severe ones like fainting.
Even while fasting, ensuring proper hydration is key to avoiding dehydration. But how? Here’s a closer look.
1. Creating a Water Intake Schedule
Dehydration during fasting is mainly caused by insufficient fluid intake from iftar to suhoor. To prevent this, you can follow the 2-4-2 hydration schedule below:
- 2 glasses at Iftar: Replenishing lost fluids right at Iftar is crucial. Start with one glass when the Maghrib prayer calls and another before Isha to prepare your body for digestion
- 4 glasses in the evening: Drink four glasses of water throughout the night. To maintain hydration, have two glasses with dinner and two more before bed.
- 2 glasses at suhoor: Suhoor is essential for sustaining energy throughout the day. Drink one glass right after waking up and another after finishing your meal to keep your body hydrated.
2. Eat Plenty of Fruits and Vegetables
Hydration doesn’t only come from water; it can also be obtained from fruits and vegetables that contain high amounts of water.
Consuming fruits and vegetables will help you maintain hydration and provide the nutrients your body needs to stay fresh and healthy during fasting.
Some of the great choices of fruits and vegetables that contain high amounts of water to enjoy during Ramadan are watermelons, tomatoes, celery, and starfruits.
3. Break Your Fast and Have Suhoor with Broth-Based Dishes
Preventing dehydration during fasting can be as simple as including broth-based dishes in your iftar and suhoor meals, such as chicken broth or vegetable soup.
Not only do these dishes help maintain hydration, but they’re also low in calories, making them a great choice for maintaining an ideal weight during Ramadan.
However, be mindful of how much salt you use when preparing soups and broths, as excessive sodium can actually cause the body to lose fluids more quickly.
4. Limiting Your Salt Intake
Did you know that salt contains high levels of sodium, which can cause your body to retain water? That’s why consuming too much sodium can make you feel thirsty more easily. So, it’s best to keep your salt consumption in check to prevent dehydration while fasting.
5. Exercising at the Right Time
Fasting doesn’t mean you have to skip workouts! However, it’s important to pick the right time to avoid dehydration from excessive physical activity.
Avoid working out or engaging in strenuous activities during the day to prevent excessive sweating. To stay hydrated while fasting, it’s best to exercise in the late afternoon before breaking your fast or at night.
Some recommended exercises while fasting include light walking, aerobic workouts, yoga, and short-distance cycling.
6. Avoid Excessive Caffeine Consumption
Drinking or eating too much caffeine can make you urinate more often, as caffeine has a diuretic effect. This, in turn, may lead to dehydration.
This effect becomes more noticeable when consumed in large amounts, which is about 250 mg or the equivalent of two or more cups of coffee daily.
Moreover, try to limit high-sugar foods and beverages, as they can increase thirst during fasting.
Those are a few essential tips on how to stay hydrated while fasting, ensuring you stay fresh and energized throughout the day. The key is to always maintain proper fluid intake during suhoor and iftar.
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