Strategies to combat thirst in Ramadan

One must pay attention to the foods eaten especially during the month of Ramadan, in order to make the experience with fasting as enjoyable and beneficial as possible, both physically and spiritually.

The feeling of thirst during the month of Ramadan intensifies when it falls in the summer, what to do so that the body retains water and resists thirst?

The feeling of thirst intensifies during the month of Ramadan when it coincides with the summer season, as the fasting period can extend to more than 14 hours a day. The body constantly loses fluids during these long hours of intense heat. When the time comes for "Iftar", the person has an urgent need to quickly and adequately compensate for lost fluids. However, it is possible to help the body retain water longer and to resist the thirst more effectively, by decreasing its intensity, by observing the following principles of a healthy diet during the month of fasting. It is therefore important to avoid exaggerated thirst and control needs during fasting.

Allies against thirst

Water

It's the best drink and can not be compensated by any other. Experts recommend taking one and a half liters of water a day, preferably one that contains salts and minerals, to restore salts that the body loses, especially when sweating. The following tips should be considered with regard to water:

• Do not leave the water in the bottle for a long time after opening and drinking, as bacteria in the mouth and surrounding environment may be active and a source of infection.
• Wash the bottle and lid with warm water and soap before filling it with water and it is recommended that the bottle be replaced from time to time.
• Healthy items can be added to the drinking glass, such as lemon, fresh mint leaves or grated ginger.
• To eliminate the taste of chlorine, pour water into a larger container and leave it there for about an hour before taking it.

Liquids of all kinds

Preferably moisturizing beverages and natural juices containing minerals. It is advisable to avoid juices containing ingredients and artificial colors, and whose amount of sugar is excessive. These compounds affect health and cause allergies.

Fresh fruits and vegetables

It is best to eat vegetables and fresh fruit at night and in its "Suhur". This is because they contain considerable amounts of water and fiber, which remain in the intestines for a long time. This helps to reduce the feeling of hunger and thirst. Cucumber is one of the most popular vegetables to fight thirst as it soothes and refreshes the body. It also helps relieve neurological disorders and contains nutritious cellulose fibers that facilitate the digestive process, expel toxins and cleanse the intestines.

Delay the Suhur

The Sunnah recommends that Muslims delay eating Suhur. Therefore, it is preferable that this food be consumed after midnight, so that the person can resist thirst more effectively, especially in the early days of Ramadan.

Foods to avoid

Salt

Salty foods increase the body's water requirements, so it is advisable to avoid placing too much salt in the food and stay away from high salinity foods, such as salt and salted fish with salt. or pickles. It is best to replace the salt with lemon drops in the salad as this gives a similar flavor.

Condiments and seasonings

Foods that contain a large amount of condiments and seasonings force the person to drink excessively after eating them. This is because these foods absorb water from the mouth, pharynx and stomach, causing a dryness in the body with the sensation of thirst that results.

Therefore, it is best not to consume this type of food, especially at the time of Suhur.

Tips to eliminate thirst in Ramadan

Among the things that should be avoided by the fasting people to avoid suffering too much from thirst during the fasting of Ramadan, we quote:

Stimulants

It is recommended that the fasting person reduce the amount of stimulants such as tea and coffee because they contain caffeine which increases the activity of the kidneys and motivates the excessive excretion of urine. Thus, the stimulants cause the loss of body fluid. It should be kept in mind that coffee and tea can not be considered as alternatives to water consumption, as their hot nature prohibits the person from consuming large amounts of both.

Soft drinks

They contain charcoal that causes flatulence, a feeling of heaviness in the stomach and does not allow the body to use liquids. Therefore, it is essential to avoid drinking soda during Ramadan.

Direct sunlight

The fasting person should avoid exposure to direct sunlight for long periods of time. There are ways to reduce the heat produced by the rays and thus avoid the excessive thirst they produce:

• Frequently bathe with warm water to cool the body and use soap to unblock the pores that have been covered by the body oils.
• Block the maximum possible entry of the sun after noon, close curtains or windows.
• Wear light colored clothing, preferably cotton, to better absorb perspiration.

6 myths related to how to overcome the thirst for Ramadan

1. Myth: Taking adequate amounts of fluids with a high concentration of sugars hydrates the body and decreases thirst.

Reality: Liquids containing high levels of sugar cause the body to excrete more urine than normal and increase the sensation of thirst.

Therefore, it is recommended that the fasting person consume sweets in a moderate way during Ramadan, as well as consuming only small amounts of drinks containing high concentrations of sugar.

2. Myth: Drinking plenty of water during Suhur protects against thirst during fasting.

Reality: The kidneys expel additional amounts of fluid that the body does not need in a few hours, which disrupts fasting because it constantly interrupts sleep to go to the bathroom. This, logically, ends up causing fatigue during daylight hours.

3. Myth: Drinking very cold water during the breaking of the fast (Iftar) quenches the thirst.

Reality: Ingesting chilled water by breaking the fast affects the stomach, reducing the efficiency of digestion and leading to contrition of capillaries, leading to digestive disorders. Therefore, the temperature of the water should be reasonable or a little cool, and the person who is fasting should not drink it suddenly but gradually.

4. Myth: drinking water while eating promotes good digestion.

Reality: drinking water while eating is a nuisance to the flow of saliva that helps prepare the food bolus, because the food does not mix well, which makes it difficult to digest and the body benefits from it. sentence. Therefore, doctors recommend that people do not drink while eating, except for small amounts to help swallow food.

5. Myth: Drink plenty of water immediately after eating and quench thirst.

Reality: Drinking plenty of water immediately after eating actually hinders the digestive process, preventing the digestive system from properly completing its function. Drinking plenty of water immediately after eating prevents the secretion of gastric juices. The good thing is that the person takes little water after Iftar to quench his thirst. The best time to drink plenty of water is about two hours after Iftar, and it is best if the person drinks small amounts of water at regular intervals during the night, throughout the Iftar period. suhur.

6. Myth: Drinking water often leads to obesity.

Reality: The most recent studies have shown that water plays a very important role in weight loss because it helps to increase the secretion of noradrenaline hormone which increases the activity of the nervous system and the burning of fat, helping thus to the decrease of weight.

Sources

[1] https://www.ncbi.nlm.nih.gov : The physiological regulation of thirst and fluid intake
[2] http://english.alarabiya.net : Ramadan refresher: How to combat thirst and hydrate in the heat
[3] https://www.wikihow.com : How to Make Yourself Less Thirsty
[4] http://www.islamweb.net : A strategy to combat thirst in Ramadan