Fluids
As we approach the most spiritual time of the year for many of us, we though we look at how we can best support ourselves nutritionally through this period and make sure that we get the best out of this special month.
Today we will focus on fluids. This can be one of the most challenging aspects of fasting and it is important to give some consideration to this aspect of nutrition.
Our bodies are about 60% water and we need water to rid the body of potential toxins that are the end products of our metabolism. It is absolutely safe to not drink during Ramadan but during this restrictive period, it is worth thinking about optimising what we can take and thinking about the effects of what we are consuming in this impotent aspect.
How do we lose fluids?
As above by the body ridding itself of metabolism end product. This accounts for around half of output.
Sweating - of course this depends on temperature and physical activity
Exhaled air- this contains water!
Other output is from the skin and is separate to sweat output.
How do we replenish fluids?
Obviously through the consumption of drinks like water, tea and juice. Food also provides around 22% of fluid intake if you are eating the recommended five a day. Energy metabolism itself produces some water.
Now it is important to note that some drinks - carbonated, sweetened ones can actually lead us to lose more water as we rid the sugar or artificial sweetener in them so try to avoid these.
Ways to Optimise Water intake during Ramadan
If you feel dizzy, hot, fatigues or breathless you may be showing signs of dehydration. A cool shower can help with this and avoiding activities that may cause you to sweat will also help.
Next time we will look at Iftar and some lovey recipes to help us get all the nutrients we need for a health Ramadan.
Today we will focus on fluids. This can be one of the most challenging aspects of fasting and it is important to give some consideration to this aspect of nutrition.
Our bodies are about 60% water and we need water to rid the body of potential toxins that are the end products of our metabolism. It is absolutely safe to not drink during Ramadan but during this restrictive period, it is worth thinking about optimising what we can take and thinking about the effects of what we are consuming in this impotent aspect.
How do we lose fluids?
As above by the body ridding itself of metabolism end product. This accounts for around half of output.
Sweating - of course this depends on temperature and physical activity
Exhaled air- this contains water!
Other output is from the skin and is separate to sweat output.
How do we replenish fluids?
Obviously through the consumption of drinks like water, tea and juice. Food also provides around 22% of fluid intake if you are eating the recommended five a day. Energy metabolism itself produces some water.
Now it is important to note that some drinks - carbonated, sweetened ones can actually lead us to lose more water as we rid the sugar or artificial sweetener in them so try to avoid these.
Ways to Optimise Water intake during Ramadan
- At Iftar, have some coconut water. As well as providing much needed fluids, this drink is rich in electrolyte minerals to help boost energy.
- Make sure you are eating a good proportion of fruit and veg to top up fluid intake.
- Limit sugary, salty and processed foods as these require more water to deal with.
- Avoid caffeine drinks as these also cause more water loss.
If you feel dizzy, hot, fatigues or breathless you may be showing signs of dehydration. A cool shower can help with this and avoiding activities that may cause you to sweat will also help.
Next time we will look at Iftar and some lovey recipes to help us get all the nutrients we need for a health Ramadan.