In daily activities, our bodies will excrete fluids through sweat, urine, or evaporation in the skin's pores. When we are not fasting, we can replace this fluid directly by consuming food or drink to prevent dehydration.
However, when in a fasting state, food and drink intake is only obtained when you are in a relatively short eating window, even though fasting does not reduce the body's need for fluids. So, how do we fulfill our water consumption when we are fasting?
The Importance of Consuming Water
Before answering that question, did you know that 60% - 70% of our body composition consists of water? That is why any lack of water intake that we experience can cause cells and nerves in the body not to function as they should. Dehydration can cause various unwanted side effects, such as constipation, headaches, dizziness, fatigue, and dry skin. Even in severe cases, dehydration can cause kidney problems and seizures.
How to prevent feeling thirsty during fasting?
Here are tips you can do to avoid dehydration so you can control your thirst during fasting.
- Drink at least eight glasses of water every day
- Avoid hot and spicy foods
- Avoid foods with a high salt content because salt causes water retention
- Increase the consumption of meat and vegetables
- Avoid drinking large amounts at one time
How to meet daily water consumption needs during Ramadan?
As mentioned above, we must drink at least eight glasses of water daily during Ramadan. This is a challenge for some people considering that the time for eating and drinking has become shorter. The Ministry of Health of the Republic of Indonesia released a guideline for drinking eight glasses of water per day in the fasting month as follows:
- 1 glass after waking up at dawn
- 1 glass after suhoor
- 1 glass when breaking the fast
- 1 glass after the evening prayer
- 1 glass after dinner
- 1 glass after the evening prayer
- 1 glass after tarawih prayer
- 1 glass before bed
Why should you drink water?
Water is the best choice to relieve thirst after fasting all day. Compared to mineral water, typical Ramadan drinks, such as Kolak and Es Campur, contain a lot of sugar which causes us to consume extra calories that we don't need. Consuming soft drinks can also produce excessive stomach gas, causing bloating and indigestion.
How many glasses of water have you drunk today, Ladies?
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Source:
P2PTM Kemenkes RI. (2019). Jangan lupa minum 8 gelas air putih per hari di bulan puasa. [online]. http://p2ptm.kemkes.go.id/infographic-p2ptm/hipertensi-penyakit-jantung-dan-pembuluh-darah/jangan-lupa-minum-8-gelas-air-putih-per-hari-di-bulan-puasa