Ramadan is the holy month. The month of great importance for the Muslims arrived every year, contemplated as one of the five pillars of Islam. In Ramadan, Muslims take their first meal before sunrise, called Sehri, keep the fast until sunset, and have the next meal known as Iftar. Fasting during Ramadan in summer brings various changes in your diet, sleep and wake cycle, and hydration levels combined with stifling heat, making it challenging to stay fit. Dehydration is your everyday companion in Ramadan.
Thirst is the indication of dehydration. Feeling thirsty means you're already dehydrated, and it is recommended to avoid reaching the point you feel thirsty to prevent dehydration. Indeed, in Ramadan drinking water is not an option for those fasting the whole day.
Here are some tips discussed which help you to stay hydrated through the long fasting days of Ramadan:
Drink Plenty Of Water
A simple way to prevent dehydration and stay hydrated is drinking plenty of water in Sehri. Prepare yourself for the day of fasting by consuming enough water all night. Make sure to keep a water bottle nearby and attempt to drink one or two cups of water every hour. It's difficult to remember to drink water every hour. Hence, an easy way to remember is to link this habit with an ordinary daily task like drinking water when your phone rings or between the commercials during your favorite TV show.
Drink at least three liters of water a day. Enhance the consumption of water when you consume sugary drinks, which are especially happening on days of Ramadan. This helps you stay hydrated for an entire day, especially during summer.
Consume Water-Rich, Juicy Fruits
Eat water-rich foods, including cucumber, tomato salad, and fruits high in water content like watermelons, oranges, kiwi, etc., in your Sehri, which keeps you hydrated throughout the day of fasting and in Aftari, which helps your body to retain your water level. Intake of an apple and banana a day is suggested as it fulfills the need for various nutrients like fiber, vitamin C, and multiple antioxidants. This also helps you from feeling drained.
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Avoid highly salty, sugary, and spicy food as they are the main reason to make you feel thirsty. Food high in salt, sugars, or spice imbalance the fluids and dehydrate your body. Yogurt consumption in Sehri is incredibly beneficial as it prevents acidity and dehydration.
Take Cold Showers
Cold showers during the day of fasting prevent dehydration and rehydrate you, and thirst becomes a normal feeling for you after a few days of fasting. Still, there are also other symptoms of dehydration you often notice, like cracked lips, flushed skin, fatigue, increased body temperature, and increased breadth and pulse rate followed by weakness and dizziness. If you see any of these symptoms, take a shower with cold water, and place the base of your head under cold water for 5-10 minutes.
If you are in the office or working place, you can not take a shower, so in this condition, it's best to use wet towels dipped in ice water and apply it on your forehead, region around your years, the base of your chest, upper back and chest.
Appropriate Clothing
Be aware when selecting your clothes during Ramadan in summer. Everything matters, the color of your clothes, the fabric of your clothes, and the layers you're wearing. All these factors play an essential role in maintaining the body temperature and keeping it as low as possible. Wear light-colored clothes, especially when going out, to provide you protection from the sun's heat. Don't wear black as it tends to absorb heat and close it to your body.
Avoid wearing cotton undershirts, as it increases the risk of dehydration because it absorbs sweat and results in a hot piece of cotton fabric that increases your body temperature.
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