Ramadan in Pakistan begins tomorrow, and everyone seems excited to start fasting for the next 30 days. On average, a fast would last 15-16 hours which means you will be dehydrated severely if you do not utilize the hours after you break the fast. You will be severely dehydrated and will feel thirsty throughout the day.
According to the Institute of Medicine, males require 3 liters of water. Females need 2.3 liters of water a day, which means coffee, tea, soft drinks, and other beverages do not account for water’s daily intake.
In some regions of Pakistan, temperatures may increase, which means possible heat waves during Ramadan. This makes it even more difficult for us to maintain healthy well-being during the next 30 days.
“It is highly essential to consume an adequate amount of bottled water during Ramadan to prevent common side effects such as constipation, headaches, dizziness, and dry skin,” says Riham Shamseddine, a Clinical Dietitian and Nutrition Consultant at Right Bite.
Here are 5 way you can minimize thirst in Ramadan and stay hydrated:
1 – Keep a Record
Just as you keep a record of your food intake on apps such as MyFitnessPal, you must also record the amount of water you’re taking before suhoor. In this way, you will consume an adequate amount of water.
2 – Don’t Consume it All At Once, Divide Your Water
Drinking large amounts of water at iftar or suhoor may result in stomach aches and vomiting. You must divide your intake of water during the 8 hours you’re allowed to eat and drink.
3 – Consume fruits and vegetables that contain high amounts of water
Keep a check on your diet. Instead of consuming fried food and starchy items, lean more towards vegetables and fruits with a high amount of water. This includes green leafy vegetables, celery, cabbage, zucchini, cucumber, watermelon, sweet melon, oranges, and citrus fruits.
4 – Limit the total intake of sodium
Limit your intake of sodium. Processed and packaged food tend to be loaded with sodium. Your body only requires a limited amount each day. Try to eat freshly cooked food. It will help control thirst all day long.
5 – Re-Hydrate After Exercise
If you are exercising, you must re-hydrate instantly to replace the sodium lost through sweat.
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