Stay Hydrated this Ramadan with these Seven Simple Tips

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Are you prepared for the upcoming days of Ramadan? As we know, Ramadan is one of the most important pillars of the Islamic religion, and fasting during this month is required of all adult Muslims. Yet, with the intense heat of this period, fasting can lead to dehydration, which can have significant impacts on your health. But don't worry! There are many simple and effective ways to stay hydrated during Ramadan. Here are seven tips to keep in mind:

Drink Enough Water: Make sure you drink enough water during the non-fasting hours to meet your body's needs. According to the U.S. National Academies of Sciences, Engineering, and Medicine, it is recommended that men consume a minimum of 15 cups of water per day and women consume a minimum of 11 cups. Although it's important to note that the amount of water required may differ between individuals based on factors such as age and activity level. It's crucial to ensure you consume enough water to avoid dehydration, particularly during fasting hours. 

Try Coconut Water: Coconut water is a go-to beverage for replenishing the spirit during iftar. It is a natural electrolyte-rich drink that can help you stay refreshed and hydrated. 

Incorporate Fruits and Vegetables in Your Diet: During Ramadan, fruits and vegetables are abundant in our homes. They are high in water content and can help you stay hydrated while also benefiting your health. 

Avoid Salty, Sugary, and Oily Foods: These include fast foods, chips, akara, tinned foods, Coca-Cola, energy drinks, etc. These foods can dehydrate you quickly, so it's important to limit your consumption of them. 

Avoid Caffeine or Caffeinated Drinks: Caffeine is a diuretic substance, which means it can increase urine production and decrease the fluid flow rate in your body. So, avoid caffeinated drinks as much as possible and try natural alternatives such as warm lemon water. However, people with ulcers may find lemon water undrinkable. This is why experts suggested ulcerative patients should mix lemon water with honey as it can neutralize the acidity. 

Work Out: Exercise is essential to staying healthy, even during Ramadan. Choose milder forms of exercise and try to do it early in the morning or between Maghrib and Isha prayer. 

Wear Light-Colored Clothing: Your clothing can affect how your body loses water and reacts to temperature changes. Wear light-colored clothing to prevent trapping extra heat in your body. In addition, wearing loose cotton clothing can aid in maintaining a cool body temperature and prevent dehydration. 

To summarize, drinking more water and eating the correct meals will help you avoid dehydration throughout Ramadan. Some of the recommendations made may not be suitable for everyone. Yet, you are advised to look after yourself. There are several solutions that best fit your condition; make use of them and stay hydrated throughout Ramadan. Let me emphasize that LIMITING EXCESSIVE PHYSICAL ACTIVITY is a SURE way to CONSERVE ENERGY, but seeking professional advice is ESSENTIAL for those with unique medical requirements. 

Remember, dehydration can lead to headaches, fatigue, blurred vision, digestive troubles, and even heat stroke. So, follow these simple tips to stay hydrated and healthy during Ramadan. People with special medical needs must CONSULT WITH THEIR DOCTORS or professional healthcare providers to determine how they can keep their bodies hydrated during Ramadan. 

Lastly, I hope this will help you establish the proper water balance in your body throughout Ramadan. May the blessings of this holy month surround you and your family. I wish you a blessed and healthy Ramadan. 

Ramadan Kareem.