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Ramadan is just around the corner. But this time it is not our conventional Ramadan. Last year it was our first Ramadan with corona but this time the situation is worse. This Ramadan is not only coming with the third wave of coronavirus but also with a harsh wave of very very dry weather. To combat this dryness, you will need to stay hydrated in Ramadan, and here is how you can do it.
First, let’s learn the importance of hydration.
Water is the essence and the most important component of our body. We can survive without eating food for several weeks but we can not go a day without water. Especially when it is Ramadan in summer, all of us are concerned about how to stay hydrated.
Of course, during the long fasting days of Ramadan, drinking water is not an option. Thirst has no doubt become your usual companion through these hot summer days of Ramadan. But there are a few little secrets and tricks that can help you avoid dehydration. Given that the best ways to avoid dehydration are by drinking fluids and eating water-rich foods. These secrets are not going to replace your need to drink water. They will, however, help to lessen your need for water during the whole hard fasting day.
Why Do We Need Water?
Water is the basic need of our body. If we don’t drink enough water, we end up having multiple diseases we can’t even think of. Water takes up about 60 – 70% of our body. It does! and any fluctuation in your water intake can affect your body’s functioning. It is essential to compensate for the loss of water in your body at any cost, especially during Ramadan. Dehydration has undesirable side effects that include:
- Dry skin
In even more serious cases of dehydration, you can end up having serious complications like kidney problems and seizures.
Ways To Stay Hydrated In Ramadan
1. Drink Water As Much As You Can
Start your fast with plenty of water. Because that is the time you can store water for the whole day. You don’t need water only when starting your fast, but the whole time in between. Try to keep a water bottle and sip up every 5 minutes.
If you forget drinking water, there are easier ways to keep it in mind. Try associating it with an activity, so whenever you are doing it you’ll remember to drink water. Various health websites suggest taking a drink whenever your phone rings. Some suggest drinking water when commercials come on while you are watching your favorite TV show.
It is recommended to drink at least three liters of water a day, but remember to drink more water when you have typical Ramadan drinks and caffeine. Ramadan drinks usually have a lot of sugar which tends to spark up a thirst in your body.
2. Fresh Fruits And Vegetables
Try to eat more fresh fruits and vegetables because of the rich properties of water and fiber. They are likely to stay in your intestines for a longer time than other foods and can reduce thirst as well. They keep you healthy during Ramadan.
3. Drink Fresh Fruit Juices
Opt for fresh juices instead of artificial sweeteners. They help you stay hydrated for a longer span of time.
4. Cold Showers
Whenever you head back home, run into the shower. Cold showers can help us in many ways. They hydrate our body during the hot summer days. After a few days into Ramadan, we see obvious signs of dehydration such as;
- Cracked lips
- Pale skin.
- Increased body temperature
- Increased breathing and pulse rate
If, somehow you are not able to take a cold shower, take a wet small towel with ice water and place it on your forehead, around your ears, and the chest.
5. Working Out.
We lose a lot of water when we work out in Ramadan. It undoubtedly becomes a cause of your dehydration. But on the other hand, working out can also help our body dispose of toxins and other harmful elements. Choose a good time for your exercise which can be two or three hours after you break your fast. But also try to counterbalance the amount of water lost by drinking water before you go to sleep.
6. Try Not To Gulp Water All At Once
Drinking water all at once can cause trouble for your health. Do not drink a large quantity of water altogether. Try to have water between your meals or any other activity.
7. Do Not Drink Juice To Break Your Fast
Water is better for hydration than any other liquid. It is essential for almost all our body functions, it helps dissolve minerals and other nutrients from food to make them acceptable to your body.
8. Carry A Water Bottle
Whenever going out, carry a water bottle even if you go to nighttime prayers.
9. Keep Water On Your Side Table
Try to keep a water bottle in an accessible area. It can be by your bed, on your side table or anywhere nearby. You need to sip continuously through the night.
10. Choose Foods With High Water Content
Breaking your fast with water is the best option. But shortly after that, you need to have food that contains water and fiber properties. They work well with water and keeps you hydrated for a longer span of time.
Staying hydrated in Ramadan is of prime importance in maintaining good health and focusing on your prayers with healthy body and fresh mind.
Book an appointment now, to answer all your queries. You can book an appointment with top nutritionists in Pakistan through Marham by calling at Marham helpline: 0311-1222398 or by online appointment booking facility through the website or Marham mobile app.
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Javeria Adil Chughtai
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