Contrary to popular belief, Muslims eat the most in Ramadan. You just need to check our Iftar (evening meal to break the fast) table every day. It is nothing less than a feast. Unfortunately, we let our gluttonous side get the best of us during Ramadan. Most of us reach for fried snacks during Iftar time as they are just so enticing. This Ramadan, try to stay healthy and hydrated by following some Ramadan health tips that we have compiled below!
Stay Healthy And Hydrated This Ramadan!
Ramadan has arrived during summer this time. You need to remain hydrated to prevent dehydration. Follow these simple Ramadan health tips to stay healthy and hydrated:
Drink 10-12 Glasses Of Water
Most of us do not drink water properly during Ramadan. You must be wondering what’s the proper way of drinking water. Your water intake must be spread throughout the night. Most of us drink a lot of water after breaking our fast and at Sehri (pre-dawn meal before fasting). We are not so mindful of our water intake in between. Try to chug some water at regular intervals from dusk to dawn. If you go for Taraweeh (extra prayers performed at night in Ramadan by Muslims), take a water bottle with you. When you go to bed, keep a water bottle on your night stand.
Avoid Sugary Drinks
Say no to colas and other sugary drinks during Ramadan. Did you know that excess sugar intake can cause dehydration? Elevated blood sugar levels cause osmotic diuresis. This means the sugar exits via your kidneys and takes away water with it into the urine. Because of this, the kidneys are not able to reabsorb the water. Sugary drinks can create an acidic environment in your body. This impairs enzyme function and reduces your body’s capacity to store water, which is needed to metabolize the extra sugar. Opt for juices, shakes, smoothies, lemonade, and lassi during this Ramadan. Use honey as a sweetener in place of the white sugar.
Limit Caffeine Intake
Who doesn’t love a cup of tea after Iftar and a cup before Sehri ends, and many cups in between? Coffee is a diuretic which means it makes you urinate more often. Excess urination will make your body lose water. This is the last thing you want in Ramadan!
Avoid Salty Snacks
Admit it, we all love salty, fried snacks during Ramadan. These salty snacks increase fluid loss in the body because water is required to get rid of all the extra sodium you have consumed that is found in salt. Try to limit your intake of salty foods during Ramadan.
Avoid Soy Sauce
Avoid foods cooked in soy sauce during Ramadan. In simple terms, soy sauce is just liquid salt. A tablespoon of soy sauce has about half of the sodium you can consume in a day. Soy sauce can make you feel really thirsty.
Eat Fresh Fruits And Vegetables
Eat fruits and vegetables that have a high water content in Ramadan. Thankfully, it is a tradition in Pakistan to have fruit chat (fruit salad) at Iftar time. Try to eat more fruit salad than fried snacks. During dinner time, make yourself a salad. Just do not use soy sauce as a dressing!
Increase Fluid Intake
Try to drink more fresh juices, shakes, and smoothies during Ramadan. These drinks will keep you dehydrated. I recommend a shake like this one as it is full of vital nutrients. It will keep your body fueled for Ramadan. This shake also has yogurt, and yogurt is an excellent ingredient to eat during Sehri as it will reduce your thirst. When you go out, try to have a glass of fresh juice instead of getting fizzy drinks and ice creams. If you live in Karachi, you can find Greeno Juice Bar in a lot of places.
One of the best Ramadan health tips is to increase your intake of yogurt during Ramadan. Make a yogurt parfait with fruits, nut, and oats. Dehydration makes your body lose electrolytes. Yogurt has potassium and sodium, which can replace the electrolytes and refuel your body!
Follow these Ramadan health tips to stay healthy and hydrated. Do not indulge in fried and salty snacks. Try to eat more raw foods during Ramadan to ensure you are getting all the vital nutrients and minerals.