How to Fulfill Water Deficiency while Fasting in Ramadan
The Holy month of Ramadan is upon us, and you must be thinking about how to stay hydrated in this month of observing fast. Of course, during the long fasting days of this month, drinking water to quench your thirst is not an option.
Especially during the scorching days of summer, your feeling of thirst goes to extremes. The Duration of fasting across the globe ranges from 11 to 22 hours, draining water and energy from our bodies. Most people focus on eating as much as possible during suhoor time, leaving them with no time to drink enough water.
The Side Effects of Dehydration
Although your empty stomach can bother you all day, the quench of thirst is irresistible. Moreover, depriving the body of water has its side effects. Studies have shown that reduced water intake disrupts cellular functions and leads to adverse side effects such as constipation, fatigue, headaches, and dry, ashy skin.
Therefore, we must ensure that our body remains hydrated during Ramadan. If we don’t take care of our body, our energy will deplete, and we will not be able to offer prayers with Khushu at prayer times
, read the Quran, or perform other daily activities.
If you are struggling to drink enough water during Ramadan, here are a few tips that may help:
1. Drinking 8 Glasses of Water Between Aftaar and Sahoor
When we breathe, sweat, and urinate, we lose a considerable amount of water. However, we cannot replace this loss during the day. So it is recommended that you intake at least 8 to 10 glasses of water between aftaar and suhoor.
However, do not try to drink multiple glasses at once as it can dilute the electrolytes of your body and can result in water intoxication. Make sure you drink one glass of water every hour between sunset and sunrise.
You must also notice that every person requires a different quantity of water based on their body weight. Find out how much water your body needs by dividing your body weight (lbs) by 2.
It will tell you the number of ounces of water your body requires in a day. Use this formula to calculate how much water you need to drink outside fasting times.
2. Avoid Food That Causes Dehydration
Salt is a culprit for sucking water from your body. So, avoid high salinity food, such as salty fish, salty spreads, pickles, etc. Use less salt in Suhoor food to avoid the excessive need for water during fast. Lemon juice is the best alternative to salt in some recipes.
The Fasting person must also reduce the intake of tea and coffee because they stimulate urination and enhance the loss of water from your body.
Spices and seasonings are also proved to be stealing water from the body. Spicy foods absorb water from the pharynx, mouth, and stomach, leading to dryness, subsequently arousing the need for water.
3. Eat Foods That Are High in Water Content
Fruits such as strawberries, watermelon, apples, tomatoes, and vegetables such as cucumber and spinach contain a considerable amount of water, so they help a fasting person stay hydrated.
These fruits and vegetables help cool your body and reduce the feeling of thirst. These foods are also helpful in eliminating neurological disorders, facilitating digestion, and enhancing detoxification.
4. Avoid Direct Sunlight
Unless it is unavoidable, do not go outside during fasting times. Direct exposure to sunlight causes frequent sweating leading to water deficiency in your body. As a result, your thirst becomes more severe if you stay outside for long periods.
You must also block sun rays from directly entering your home. Also, try to wear loose and light-colored clothes in soaring temperatures. A loose cotton T-shirt is the best idea to reduce body temperature.
5. Take Frequent Showers With Cold Water
After consecutive fasts, people experience cracked lips and dry skin. Taking cold showers will rehydrate body parts and lower body temperature.
Spend at least 5-10 minutes under cold water daily during Ramadan. Use soap to cleanse oil from your body during showers that may block your pores.
6. Avoid Strenous Physical Activity
Hot days of Ramadan increase fluid loss from your body, causing dehydration; therefore, it is strongly recommended to avoid exercise during the fast. However, if it is necessary, then a light jog, walk, or yoga is
preferred. Choose a suitable time to work out during the fast, either just before or three hours after aftaar.
7. Drink Fluids Slowly
During Suhoor and Iftar, drink fluids slowly so that your body has time to absorb them properly. gulping down too much water at a time can stimulate urination and promote dehydration.
8. Drink Fluids at Room Temperature
It is better to drink fluids at room temperature because cold water can cause indigestion and bloating, which are not good for health, especially during fasting.
9. Consume Fluids Rich in Electrolytes
During Ramadan, include in your diet foods rich in electrolytes such as coconut water, lime water, orange juice, and soup. These fluids help to replenish the lost electrolytes and maintain hydration levels in the body.
Conclusion for How to Fulfill Water Deficiency while Fasting in Ramadan
During the sacred month of Ramadan, Muslims abstain from eating and drinking from dawn till sunset. During the long soaring days of Ramadan, you might experience a deficiency of water in your body.
Water is essential for your body maintenance, so you must drink plenty of water after breaking your fast to avoid dehydration. But do not drink gallons of water at once; instead, drink one glass at a time after every hour.
Moreover, foods that steal water from your body must be avoided. Instead, add fruits and vegetables to your diet to keep yourself hydrated.
Ramadan is a divine month brimming with mercy, forgiveness, and infinite blessings. Being careless in your diet keeps your health at risk and stops you from doing worship and getting a golden chance to seek forgiveness from Allah.
Further Reading: Tips for Healthy Ramadan Fasting