With temperatures averaging in the early 40s this summer, keeping hydrated despite fasting can be challenging for many. You may ask why hydration is so important. In this blog, we explain why and share some tips to keep hydrated during summer if you are fasting.
As nearly half of our body weight is made up of water, when we lose that water through sweating, going to the toilet or even breathing our bodies feel the effects very quickly. First you may feel thirsty, but other symptoms of dehydration include; headaches, lack of energy and feeling light headed.
You will notice you are dehydrated when you are passing dark urine and not passing much urine when you go to the toilet. If you are feeling unwell it may be necessary for you to break your fast and make it up on another day. If you are feeling light headed it is important that you do not drive as you will place yourself and others on the road at risk.
For your health and wellbeing we have put together five top tips to help you keep hydrated during Ramadan:
- Good clean water is the best way to hydrate. When you break your fast , have two glasses of 200ml with dates. The minerals in the dates will help your body absorb the water.
- Drink 2 Liters or more of water during the non-fasting hours. If you are planning on exercising in the evening you may need up to 3 liters of water.
- Don’t drink all your water together. Your body will flush out the water it does not need as it may think that more water is coming soon. Besides the two glasses of water that you drink when you break the fast, drink the rest of your water gradually through the night. You can do this by keeping a water bottle at your bedside.
- Limit caffeine containing drinks to 1 to 2 cups/day. Caffeine is a diuretic. A diuretic makes your body lose the important water it needs to stay hydrated. Caffeine containing drinks and food include coffee products, energy drinks, black tea and chocolate.
- Track your water intake. There are useful applications which you can download on to your smart phone which can help remind you how much water you need to drink.
Example – idrated and water daily (available on itunes) , or water your body (for Android).