The month of Ramadan has started in the comfortable weather of the middle of Falgun. In such weather, you may not feel the need for water much throughout the day. Of course, it is different for those who have to do excessive physical labor. Even if you do not suffer much from thirst, you must keep in mind the need for water throughout the day to stay healthy. Similarly, you should consume sufficient water or liquid food from Iftar to Sahri. And after ten days, when the month of Chaitra begins, the body will tell you about the lack of water in the warmth of nature.
From Iftar to Sahri, you should consume water and liquid food in such a way that the water requirement of 24 hours is met. This does not mean that you should drink one to one and a half liters of water at the end of Sahri; rather, you should drink water gradually to maintain the water balance of the body. Along with water and liquid food, you should also eat fruits that contain enough water. Dr. Md. Matlebur Rahman, Associate Professor of the Department of Medicine at Dhaka Medical College Hospital , told about what needs to be done to avoid dehydration during the month of Ramadan.
Water and drinks
You should drink water. You can also drink various kinds of drinks. Lemon water, coconut water, coconut water, sherbet, milk, smoothies, milkshakes – these will satisfy your water needs. If you have a habit of drinking water soaked in chia seeds or tokma grains, you can also drink that during iftar. However, do not drink a lot of water or drinks at once. Drinking water on a full stomach can be uncomfortable. So drink it in moderation. Drink water or drinks at different times of the night. Keep a gap of 15-20 minutes between eating and drinking water or drinks.
Other foods
You can have fruit salad for iftar. You can also eat one or two whole fruits at some point during the night. Eat fruits like apples, pears, papaya, pineapple, mango, bananas, etc. It is also good to eat cucumbers and tomatoes. You can have any vegetable broth with rice. It is good to eat gourd, raw papaya or rice pumpkin curry. You can have lentils as a liquid food for dinner and sahur.
Drinks to avoid
Not only drinks will play a positive role in the body’s water balance. Let’s take the case of caffeinated drinks. Drinking these drinks increases the amount of urine. That is, water is removed from the body. Therefore, tea, coffee, soft drinks and chocolate-based drinks should be avoided. However, many people are dependent on tea and coffee. It is not possible for them to completely eliminate tea and coffee. They can drink a little tea and coffee after iftar. Then you will have time to replenish the water deficit at night, and your sleep will not be disturbed at night. However, it is better not to drink tea, coffee, soft drinks or chocolate-based drinks during sahur. Consuming caffeine at this time will increase the risk of dehydration during the day.
Apart from this, you should not consume too many sugary drinks at any time. These can also increase the amount of urine. As a result, the risk of dehydration increases. So, avoid soft drinks and packaged juices. Any sugary drink is also responsible for weight gain.
Are you drinking enough water?
To understand whether you are drinking enough water, pay attention to the color of your urine. Light yellow or light straw-colored urine is normal. Dark urine can be a sign of dehydration. Dehydration can also reduce the amount of urine you produce. Problems such as dry face and skin, sunken eyes, etc. can also occur. If such problems occur, you will know that you need to drink a little more water from iftar time today.
