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When fasting, it is obligatory to refrain from eating and drinking for 12 hours. When activities continue without fluid intake, thirst becomes one of the biggest challenges. As a result, the potential for dehydration becomes a serious health threat that can reduce stamina throughout Ramadan.
But calm down. You can still fast without fear of becoming dehydrated by meeting your fluid needs at suhoor and iftar. The following are some things to consider to prevent dehydration in the month of Ramadan. Listen, come on!
Rules for Drinking Portions in the Month of Fasting
Fasting in the midst of activities that continue to run as usual certainly takes more energy. Sweat that continues to come out without adequate fluid intake is even feared to trigger dehydration, you know.
Dehydration is characterized by dry mouth, darker urine color and persistent thirst. Some of the side effects of dehydration include an irregular heartbeat, feeling dizzy, having a bladder infection and impairing kidney function.
ITB nutritionist Hardinsyah said that meeting the fluid needs of 2.5 liters per day is possible during the fasting month as long as it is arranged in the right time and portion.
When he wakes up and is about to have breakfast, Hardinsyah suggests drinking a glass of water. Then, continue to drink 2-3 glasses of water after eating sahur. Before breaking the fast with food, drink a glass of water first, then continue with 2-3 glasses of water after eating.
Things to Avoid to Prevent Dehydration
In addition to fluid intake, there are several things you can do to avoid dehydration. The first thing is to avoid consuming foods that contain excessive salt and spices. Foods that are high in salt content can increase thirst.
In addition to high-salt foods, high-sugar foods can also increase thirst. Instead, you can eat fruits that are sweet and high in water content.
Caffeine should also be avoided during Ramadan, as its natural diuretic substance can increase the urge to urinate and flush out the body's water content. Lastly is the importance of avoiding off-field activities that involve exposure to direct sunlight. This aims to keep the body from sweating excessively which causes a lack of fluids.
To monitor the condition of body fluids, it's a good idea to keep checking the condition of your urine every afternoon. If the urine is cloudy yellow in color, then the body is indicated to be dehydrated and must be corrected immediately by consuming more water. Normal urine conditions should be clear and odorless.
Those are the things that must be considered to prevent dehydration in the month of Ramadan. Happy fasting!