We humans are roughly 60 percent water. Which explains why a decrease in liquids can cause severe effects on our wellbeing. This Ramadan is being extra harsh being a hot, humid April. We run the risk of dehydration which could headaches, cramps and disruption of metabolic processes. Maintaining proper fluid level in the body is extremely important but we can't keep drinking while fasting. Here's how:
There are many ways to stay hydrated before and after fasting. Drinking plenty of water after breaking the fast is an effective way to hydrate the body. Besides, consuming ample amounts of juice and soup, as well as vegetables and fruits, can make up for the lost fluids for the body.
Up your water intake, carefully
Drinking plenty of water before and after breaking the fast is the easiest way to rehydrate yourself. However, drinking a lot of liquid at once is detrimental for the body. So you should keep drinking little sips of water throughout the night. Other fluids such as juice, soup and milk are also helpful to provide our body with the essential fluids it needs.Drink one to two glasses of water before your meal in order to avoid delaying your digestion process.
Vegetables are rich in vitamins, minerals, and fibres. Green vegetables are a great source of the much needed nutrition in our body while providing us with the nutritious fluids.
Avoiding high fat and sugary food
Try to avoid heavy meals for iftar that are loaded with unhealthy fats, salt and sugar additives. Instead of frying, make your dishes healthier by steaming, stewing, or roasting them. Avoid using extra salt or sugar in your meals. Replace sweet drinks with fruit juices or salads.
Stay in an airy versus cold room
Sounds obvious, but staying cool is the best way to conserve water in your body. Well ventilated rooms (because frequent lockdowns) help keep your temperature down. The body releases water in the form of sweat to cool the body. The more heat and exertion, the more water is released. This is harmful for children and the elderly.
Pat down with water
A quick pat down with cool tap water does what sweating does for your body: it cools you down but without dehydrating you. Just don't drink the water when fasting.
Be careful while picking your daytime clothes during Ramadan. The color of your shirt, the fabric of your pants, and the layers of clothes all play an important role in keeping your body temperature as low as possible. If you work indoors, pick a light-colored shirt; if most of your day is spent outside, a darker color will help protect you from the effects of the sun. Black, however, is not advisable, as it tends to attract the heat and lock it close to your body
Cold showers help in many ways to rehydrate you during the month of Ramadan. After couple of days of fasting, thirst becomes a normal feeling, so try to notice other, obvious signs of dehydration: cracked lips, flushed skin, fatigue, increased body temperature, and increased breathing and pulse rate, followed by dizziness, increased weakness, and labored breathing.
If you feel one or more of these symptoms, you should try to lower your body temperature in any way possible. Spend 5-10 minutes with the base of your head under direct cool water.