Some people may find it difficult to maintain their fast throughout Ramadan, especially if the holy month falls during the heat.
Similar to how eating and sleeping habits can alter, maintaining a healthy weight can be challenging in the sweltering weather. Here is a list of things you may do to stay hydrated and healthy throughout the day to combat the heat and dehydration.
Drink enough water:
A straightforward and crucial strategy for staying hydrated during sehri is to consume enough water. Studies have shown that a minimum of 60 ounces, or around 2 litres, of water, can keep you hydrated throughout the duration of the summer fast. Drinking gently rather than all at once is the key. You may keep hydrated all day long by eating foods high in water content like cucumber, tomato salad, and juicy fruits like watermelon, oranges, kiwis, and others.
Eat light Sehri:
Sehri meals ought to be wholesome and light. You are wrong if you think that eating a lot will keep you full all day. The goal is to consume a high-fiber diet that will keep you active all day. Yogurt, even a teaspoonful, might be helpful. Yogurt will help calm your stomach and avoid acidity after your sehri meal, keeping you hydrated in the process.
Fix you sleep pattern:
One of the most crucial components of staying healthy when fasting is getting adequate sleep, and it has been shown that rising early in the morning has various benefits. In order to get up on time, prepare the meal, freshen yourself, and enjoy it, it is imperative that you set your alarm at least 40–50 minutes before fajr, regardless of how weary you are. This is recommended since the body needs time to digest the first meal eaten at dawn. On the other hand, if you eat everything in the last 5–10 minutes of sehri, it is also detrimental, so avoid it!
Avoid spicy food altogether:
Keeping the amount of spice, salt, and sugar in your meal to a minimal may prevent you from being thirsty. These foods’ salt content helps maintain fluid balance throughout the body. When you consume salty foods, your cells lose water, which makes you thirsty. It is recommended to eat apples and bananas since they add roughage to your diet. Both fruits are low in calories and rich in nutrients, including fiber, vitamin C, and other antioxidants that may help you feel energised.