Tips to Prevent Severe Dehydration During Ramadan Fasting, Not Just by Drinking Water

Kapanlagi.com - Ramadan fasting is a moment filled with blessings for Muslims, but it also brings its own challenges. For more than 12 hours each day, we are required to abstain from hunger and thirst. In this condition, the risk of dehydration lurks, especially if fluid intake during sahur and iftar is insufficient. Symptoms of dehydration can vary, ranging from dizziness, weakness, to dry mouth, and can even lead to loss of consciousness if not properly addressed.

To ensure our fasting worship goes smoothly and our bodies remain fit, it is important to adequately meet our fluid needs. Given the long hours without sufficient fluid intake, managing hydration becomes crucial. If neglected, dehydration can trigger serious health issues.

So, how can we prevent dehydration while fasting? Here are some practical steps you can take to keep your body hydrated and avoid health risks caused by a lack of fluids.

1. Meet Fluid Needs with the Right Drinking Pattern

Drink Plain Water with the 2-4-2 Rule

To keep the body hydrated during fasting, it is important to follow the right drinking pattern. Experts recommend the 2-4-2 pattern, which is:

• 2 glasses of water during sahur to hydrate the body before fasting begins.
• 4 glasses of water from breaking the fast until before sleeping to replace lost fluids.
• 2 glasses of water before sleeping to keep the body hydrated throughout the night.

This method can help maintain optimal body fluid balance.

Avoid Caffeinated and Carbonated Drinks

Tea, coffee, and carbonated drinks contain caffeine, which is diuretic, meaning it can increase the frequency of urination and cause the body to lose fluids more quickly. Instead, choose plain water or infused water for a healthier option.

2. Food Consumption Rich in Water

Choose Fruits and Vegetables with High Water Content

In addition to drinking plain water, you can also obtain fluids from food. Fruits such as watermelon, melon, grapes, and oranges are rich in water and can help keep the body hydrated. Vegetables like cucumbers, tomatoes, and lettuce are also good to consume during sahur and iftar.

Add Soupy Foods to the Menu

Soups, clear vegetable dishes, or soto can be good sahur food choices because they contain a lot of fluids. Soupy foods can also help prevent digestive issues like constipation that often occur during fasting.

3. Avoid Foods that Trigger Dehydration

Reduce Excess Salt Intake

Foods that are too salty can increase the body's need for fluids and accelerate the dehydration process. Therefore, avoid high-sodium foods such as processed foods, chips, or salted fish during sahur.

Limit Excessive Sweet Food Consumption

Drinks or foods high in sugar can cause a spike in blood sugar that then drops drastically, making the body easily fatigued and thirsty more quickly. It is better to consume complex carbohydrates and proteins that provide more stable energy.

4. Adjust Physical Activity to Body Condition

Avoid Heavy Exercise While Fasting

Engaging in overly intense physical activity while fasting can increase sweat production and accelerate fluid loss. Instead, choose light exercises such as walking or yoga that maintain fitness without increasing the risk of dehydration.

Adequate Rest

Lack of sleep can worsen the effects of dehydration and make the body feel more fatigued while fasting. Therefore, ensure you get enough sleep so that your body is better prepared to fast without feeling excessively tired.

5. Pay Attention to Health Conditions and Consult a Doctor if Necessary

Recognize Dehydration Symptoms Early

Some signs of dehydration to watch out for include:

• Excessive thirst
• Dizziness or headache
• Dark yellow urine
• Dry mouth and skin

If symptoms worsen, such as increased heart rate, difficulty concentrating, or feeling faint, seek medical assistance immediately.

Pay Attention to Side Effects of Medications

Some medications, such as diuretics, can increase the frequency of urination and accelerate dehydration. If you are taking certain medications, consult your doctor to adjust the dosage or find safer alternatives during fasting.

6. FAQ

1. How much water should be consumed while fasting?

It is recommended to drink at least 8 glasses of water per day with a pattern of 2-4-2 to maintain body hydration.

2. Is it allowed to drink tea or coffee during sahur?

It is best to avoid it because it contains caffeine, which can increase the risk of dehydration.

3. Is exercising safe while fasting?

Yes, but choose light exercises such as walking or yoga to prevent excessive fluid loss.

4. How can I tell if I am experiencing dehydration?

Signs of dehydration include excessive thirst, dizziness, dark-colored urine, and dry skin. If you experience severe symptoms such as a racing heart or difficulty concentrating, consult a doctor immediately.

(kpl/rmt)