Dehydration is a condition in which the body is dehydrated. Every Muslim who is fasting is more at risk of experiencing dehydration. In fact, when fasting the body does not drink for approximately 12 hours. This can increase the risk dehydration while fasting.
The human body is made up of 60% water. Water has a function as an absorber for the body’s metabolism, maintaining blood volume, and removing metabolic waste. Every adult needs 8 glasses of fluids or 2 liters of water every day. The body will lose fluids in the form of water vapor through breath, urine, sweat and feces. Dehydration when fasting is mild dehydration. Mild dehydration can be treated by drinking more water. However, if dehydration is severe you will need immediate medical attention.
Frequent Symptoms of Dehydration
The longer the fasting time, the greater the risk of occurrence dehydration while fasting. Common initial symptoms may include dizziness, weakness and dry mouth. If dehydration continues, it will be marked by reduced urine output and dark color. Here are other symptoms.
Dry, Peeling Skin
If our body lacks water, the skin will become dry. The longer the skin will make wrinkles. Skin tissue will experience loss of moisture.
The color of urine darkens
The sign to know whether you are dehydrated or not is the color of the urine. Urine that is yellow and even dark yellow indicates that you are dehydrated. However, if you have healthy hydration levels, the urine will be bright.
The body will tire easily and lack energy. Of course the cause is lack of water. Water is able to maintain stamina.
Difficult to defecate
Dehydration can make constipation worse. When you are dehydrated, you have fewer bowel movements and bowels than usual. Because when fasting you don’t get enough water intake for the body.
Lack of fluids can make your mouth and tongue feel dry and sticky. This condition causes bad breath. Brushing your teeth and consuming lots of water at dawn and breaking the fast is the solution.
Dehydration can cause your head to feel lightheaded and spinning. Even in some people, the dizziness feels like they will faint. This is associated with low blood pressure. Low blood pressure is one of the effects of lack of water in the body. Because drinking water can help increase blood pressure.
Dehydration can trigger muscle cramps. Muscle cramps can last for a few seconds or minutes. Muscle cramps can also cause discomfort.
So, there are so many effects of dehydration? Come on, it’s time for us to make drinking water as our habit. Because water is very important to maintain normal body functions.
Tips for Overcoming Dehydration While Fasting
If we are usually free to drink all day long, it’s time for you to set a strategy to avoid dehydration when fasting. So that you avoid dehydration, some of the tips below you might be able to apply at this time. Let’s take a look at some coping tips dehydration following fasting.
Fulfill your fluid needs at Suhoor and Iftar
When fasting we are only allowed to drink at dawn and breaking the fast. In order for our fasting to be smooth and avoid dehydration, we must be hydrated by our bodies. Try to drink 8 glasses of water per day. In the month of fasting we can do it. The method is by drinking 2 glasses of water at dawn. Then 4 glasses at breaking time. Then 2 glasses at night before going to bed. This method is able to meet the needs of fluids in our body.
Avoid Activities Too Heavy
Apart from passing urine, body fluids can be excreted through sweat. We will sweat a lot when we are doing heavy activities. This can cause the body to lose fluids. You, as a person who has a lot of activity, can do work at night. Apart from reducing strenuous activity, you also have to avoid sun exposure. So that the body doesn’t get thirsty easily.
Consumption of Fruits and Vegetables
Fruits and vegetables have a very high water content. Of course it will help us avoid dehydration. Consuming vegetables and fruit is the key so that our fasting remains smooth and our bodies stay healthy.
Avoid foods that contain lots of salt
Foods that contain lots of salt can trigger the body to be thirsty quickly. It is better if you do not eat foods that contain lots of salt at dawn and breaking. Salt can affect the regulation of fluids in the body.
Avoid drinks that contain lots of sugar
Drinks with a very high sugar content can cause thirst. You should avoid drinks that are too sweet when making a meal. You can try breaking the fast with infused water that you make using fresh fruit according to your taste. This will be more good for the body.
Avoid drinks containing caffeine
If you have a habit of drinking coffee, now is the time to avoid it. Consuming coffee during the fasting month can make you feel more thirsty. Feeling thirsty to cause mild dehydration. You can now replace coffee with other drinks such as coconut water.
Fruits that can prevent dehydration when fasting
Here are the types of fruits that contain lots of water. Of course, it will be effective in preventing dehydration when fasting. You can consume fruits during sahur and iftar time.
The hydration level of this fruit is 92%. Watermelon is rich in magnesium, calcium, potassium an
d of course minerals. This content is effective in preventing dehydration.
This fruit has a very high water content. The high water content can prevent dehydration during fasting.
Besides being rich in vitamin C, this fruit is a fruit that is effective in getting rid of dehydration. The grain of an orange consists of water. Citrus fruits have a hydration level of 87%.
Just like cucumbers and other fruits. This fruit has a high water content. The hydration level contained therein is 89%. Cantaloupe is also able to increase body energy and maintain blood sugar levels.
Apples are able to prevent the body from becoming dehydrated during fasting. The high fiber content in it is very effective at maintaining fluids in the body.
The fruits above will certainly help avoid dehydration. In addition to fruits that can prevent dehydration when fasting, you can also keep your body in shape. Take vitamin c supplements. Do not allow the symptoms to become severe and lead to persistent vomiting. If that happens, you will have to get additional fluids through an IV.
If you are fasting, you experience the symptoms as above, immediately cancel your fast and drink water. Each patient’s body will show different signs and symptoms. To get the right treatment according to your health condition, immediately consult a doctor or the nearest health service. Always get used to a healthy lifestyle and consume more water.
Hope it is useful!