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Journalism of Courage
Ramzan, a holy month for Muslims worldwide, is a time for spiritual reflection, devotion, and community. However, the daily fast from dawn to dusk can pose a challenge of dehydration, especially in hot weather. “Dehydration can lead to a host of health problems, ranging from fatigue, headaches and dizziness to constipation,” says Dr Lalitha Palle, founder of Moder/ate.
1. Water-rich foods: Dr Palle recommends adding water-rich fruits and vegetables such as cucumbers, watermelons, tomatoes and oranges to the meal. “Not only are they a source of essential nutrients, but they also contribute towards the body’s fluid storage.”
2. Soups and smoothies: Opt for warm soups or hydrating smoothies made with fruits, veggies and yoghurt. “You can create electrolyte-rich smoothies using ingredients like coconut water, bananas, spinach and almonds. Blend these together to make a hydrating and nutritious beverage that helps replenish electrolytes lost through sweating during fasting,” chef Rajesh Roy, executive chef, The Leela Bhartiya City, Bengaluru explains.
3. Gradual water intake: Instead of chugging large gulps of water, Dr Palle suggests spacing out your water consumption throughout the meal by drinking slowly and steadily. “Aim to drink plenty of water during Suhoor, but avoid overdoing it as it can lead to bloating,” she says.
1. Rehydration: Dr Palle explains that the traditional practice of breaking the fast with dates and water supports hydration. “Dates provide natural sugars and electrolytes to kickstart the rehydrating process,” she adds.
2. Avoid dehydrating drinks: Preeti Nagar, a dietician, Noida International Institute of Medical Sciences and Hospital (NIIMS), NIU recommends avoiding sugary and caffeinated beverages immediately after breaking the fast. “They can make dehydration worse as they have diuretic effects, causing increased urination. Opt for water, herbal teas or fresh juices instead,” she says.
3. Continue with water: Throughout the evening, Nagar recommends individuals to make a conscious effort to continue drinking water at regular intervals to maintain hydration.
Dr Manjula Sridhar, nutritionist, Apollo Spectra Hospitals, Chennai cautions to hydrate gradually by drinking water and other fluids throughout the evening. “This prevents overloading the stomach and reduces the risk of discomfort.”
4. Skip salty and spicy foods: “Salty and spicy foods can increase thirst and lead to dehydration,” says Dr Sangeeta Tiwari, clinical nutritionist at Artemis Lite NFC.
She recommends opting for lighter, more hydrating meals that are easy to digest during iftar. “During Ramzan, try to consume moderate amounts of salt and choose mild spices.”
Plan your activities: Dr Sridhar suggests avoiding strenuous physical activity and exposure to high temperatures while fasting, as it can increase fluid loss through sweating and lead to dehydration. “Opt for lighter tasks and rest during the day.”
Listen to your body: “Be mindful of how your body feels,” says Dr Palle. Paying attention to your thirst cues is essential, so don’t wait until you feel extremely dehydrated to drink water, she adds.
Prioritising rest: Provide your body essential sleep and rest to take on the day, and practice things like deep breathing, meditation, and keep your mind at peace, explains Esha Wadhwa, senior dietician at BLK Max Super Speciality Hospital.
By following these simple tips and listening to your body, you can ensure that dehydration doesn’t hinder your spiritual journey during Ramzan.
