5 tips on how to avoid dehydration in summer

The abstinence of drinking liquids between sunset and sunrise might be the biggest challenge of performing the fast. With the month of Ramadan falling in the midst of summer and temperatures having reached the forty-zone, residents in the UAE should be extra alert to avoid dehydration during the Holy Month.

Discussing the importance of hydration during the month of Ramadan, the Dubai Health Authority (DHA) produced 5 tips to follow during the weeks to come.

Drink plenty

Drinking plenty is the most straightforward advice to stay hydrated. But not all drinks serve the purpose.

Break the fast with cool water, says the DHA, and keep on drinking water at intervals during the evening, aiming for 8-12 glasses per day. Water is the most important nutrient to avoid dehydration.

Drinks with caffeine such as coffee, tea, cola and other soft drinks should be avoided. Caffeine’s diuretic properties can dehydrate an already parched body, explained Maryam Rehma Al Shamsi, Clinical Dietician and Head of Health Education Section Clinical Nutrition Department at the DHA.

Often people opt for a cup of tea at suhoor, but this should be avoided, Maryam adds, as tea increases salt excretion in the urine, which is needed for the body during fasting.

When feeling the urge to sip away a fresh and healthy juice, opt for the unsweetened juices, said the nutritionist.

Choose the right foods

As much as choosing the right drink, the selection of foods will influence the hydration levels during the fast.

“People should have a balanced diet with vegetables, fruits, protein, milk, yogurt and some saltine snacks,” said Muna Shammar, Dietician and Head of Health Education at Hatta Hospital.

Fatty meals especially fast-foods like fried chicken, fried potatoes and greasy meals should be avoided, just as much as spicy foods and items with a high sugar level.

A good way to break the fast is with dates, followed by a cup of soup or a cup of yoghurt. Salad is a welcome addition to the meal to avoid constipation, the DHA advised.

At the time of Suhoor, a light low fat meal coupled with a salad or a piece of fruit will serve best. Foods with a high level potassium –such as a banana- will serve to hydrate the body in the hours to follow.

Do not skip Suhoor

As the hour at which the fast will be resumed is only a little before 4am, it is easy for fasters to sleep through the event of consuming Suhoor. But doing so will have a great impact on the day to follow.

Skipping Suhoor is a major contributor that can cause heat stress, explained Maryam.

“Some people eat heavy dinners and skip Suhoor, but this puts them at a higher risk of heat stress. Suhoor should be consumed as late as possible to minimise the difficulty of fasting.

Limit your physical exercise

Although physical exercise is very important to maintain during the month of Ramadan to keep a healthy diet, your work out might need a few moderations.

When performing strenuous exercise, the body must be properly hydrated, preferable one day in advance.  Because this may not be possible while fasting, it is best to engage in moderate exercise instead.

Exercise for 30 minutes 2 hours after consuming the iftar, advises the DHA. Before exercising, drink 1 to 3 cups of water. During the exercise, replenish fluids at regular intervals and continue drinking water after the exercise.

Avoid the heat

With temperatures rising towards the 50 degrees this advice may well serve anybody spending summer in the UAE, but is especially important for those who are fasting: avoid the heat.

As short as 15 minutes of walking under the sun can cause your body to ask for immediate hydration, and if this cannot be provided heat stress may be the consequence.

If there are things that must be done, try scheduling the outdoor activity in the early morning or late evening. Take taxis were possible, and shorten your distance if you can.

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