AS the fasting month this year coincides with an unusually hot season, staying hydrated is more essential than ever.
Those who are fasting still need six to eight glasses of water a day but they just have to restrict intake to early morning, during sahur, and during the breaking of fast in the evening.
It's also crucial to focus on plain water for hydration rather than sweetened beverages which would add unnecessary calories.
The human brain is made up of 95 per cent water and 85 per cent of blood and 90 per cent of the lungs is also water so hydration should always be a priority.
Here are some essential hydration tips for those who are fasting:
FOR SAHUR
*Many people find it difficult to consume too much water during the sahur meal, but one should consume at least two glasses of plain water and perhaps one hot drink. This ensures that one remains hydrated throughout the day while having energy to perform daily activities.
*Sweet drinks like syrups are not advisable in the morning. They don't leave a person hydrated and in fact can make one feel thirsty.
*Diet plays a role in determining whether one becomes dehydrated so those who are fasting should opt for light and refreshing but well balanced and nutritious foods in the morning.
*Soups and porridges are good provided too much salt isn't added to the mixture, as this can make one thirsty. Salads and fruits are also good to keep the body hydrated.
*Avoid overly spicy foods in the morning meal as these can induce thirst in those who are fasting.
FOR IFTAR
*Consume another two glasses of plain water and this time, also something sweet like a fruit juice besides your meal. This helps ensure you're hydrated and also have a quick replenishment of calories to give you energy.
*Consuming dates is also good as the fruit helps replenish sugar levels and sustain energy levels without making one feel thirsty.
*Don't just consume water during the main meal at the breaking of fast. Use the intervals after the evening meal to stay hydrated as well.
• Add a slice of lemon or even some pandan (screwpine) leaves to water to make it more refreshing and appealing to your taste buds.
AFTER TARAWIH
*It's recommended that those fasting drink another 1.5 litres of water. This is to ensure that they remain hydrated throughout the night.
*Leave a jug of water by your bed before you go to sleep. If you wake up during the night for any reason, even to go to the toilet, use the opportunity to drink some water.
