FILL 'ER UP! | The Daily Star
12:00 AM, June 19, 2015 / LAST MODIFIED: 12:00 AM, June 19, 2015



Ramadan is here and it's here with a challenge. This year, the prestigious month has fallen right in the middle of a scorching summer, that won't always promise blissful showers of rain. And thus, the smart thing to do is be fully prepared for what's to come.

Since it's the heat we're talking about, the first thing to take precaution against is dehydration. And there is one single, very simple solution to that- water. 

Water is the most essential fluid that replenishes your thirst during Ramadan. Unfortunately, a lot of people do not drink enough but have only small amounts at Iftaar and then forget to drink water until the next day. And it is even worse when not enough water is taken during suhoor.

The food that you eat plays a major role in controlling your thirst while you are fasting. Here are a few pointers: 
1.    Drink at least 8 glasses of water everyday. If you are exercising and are outdoors in hot weather, you lose more fluids. So make sure you drink more water.
2.    Avoid hot and spicy dishes as it increases thirst.
3.    Do not add too much salt to salads and other dishes. Also avoid eating salty foods like salted fish and pickles as they increase the body's need for water
4.    Eat fresh fruits and vegetables because they are rich in water and fibre. They stay in the intestines for a long time and reduce thirst.
5.    Drink fresh fruit juices rather than sweetened juices.
6.    Try not to drink large quantities of water all at once or a lot during a meal. Instead drink water between your meals.

It is best to start a habit of increasing your water intake a few weeks before Ramadan (aim for 10 full glasses of water everyday). That way, not only will you be readily hydrated to start Ramadan, but you will have the habit to stay that way throughout the month. And once you have become habituated, it can keep you healthy for the rest of your life. 

It is good to remember that water plays a vital role in weight loss and maintenance, because it helps clear up toxins in your blood, and reduce the feeling of hunger. This is why it is important to drink small quantities of water throughout the night, until you begin your next fast.

This Ramadan, make sure you are at your fittest to be able to endure every fast with a sound body and mind. That is when you will truly be able to enjoy and celebrate the Holy month with the best spirit. Have great (hydrated) Ramadan! 

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