HOT
HYDRATED
Health & Lifestyle
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Tips for staying hydrated in our extremely hot climate
The feeling of thirst in the month of Ramadhan can
become intense living on a Tropical Island like Trinidad
and Tobago, even more so when we are faced with extreme
weather.So, how can we help our bodies maintain water,
resist the feeling of thirst, and reduce its intensity?
One of the main reasons why the
month of Ramadhan can be so
intense here in our region is the
length of our days of fasting. In
Trinidad and Tobago, we generally
fast for approximately 14 hours,
which is a middle ground,
compared to some other countries
where the fast can last as little as
9 hours or as much as 21 hours.
Though 14 hours is a middle
ground, our days are filled with
endless dry heat making 14 hours
seem like so much more. During
this time the body is not only
deprived of water but also loses
water. At the time of Iftaar (the
fast-breaking meal), our bodies
are in urgent need of prompt and
adequate compensation for the
liquids lost. It is possible to help
our bodies maintain water, resist
the feeling of thirst, and reduce
its intensity by following the
principles of healthy nutrition
during the month of fasting.
34 | Ihsaan | Issue 2
Food and beverages can be either
allies or enemies to our bodies,
especially during this month of
Ramadhan.
Here are some Allies that help
keep us hydrated:
Water
Water is the best of drinks and is
quite difficult to substitute with
no calories or additives, it is pure
and clean and great for your body.
Experts recommend drinking one
and a half litres of water daily,
preferably containing minerals
and salts in order to compensate
the salts that the body loses,
especially while sweating. You can
add some healthy elements to the
glass of water you drink, such as
slices of lemon, fresh mint leaves
or grated ginger.
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Coconut water
Probably the only drink that can
compare with drinking water in terms of
hydration, as it contains easily digested
carbohydrate in the form of sugar and
electrolytes, however, it does contain
a few calories, unlike plain drinking
water which contains none. It also helps
replace minerals and salts that the body
would have lost during your day of fast,
which plain drinking water does not
provide. A study comparing coconut
water to plain water and a rehydrating
sports drink found that while all three
provided adequate rehydration, blood
sugar levels were restored faster with
coconut water.
Liquids of all types
Particularly hydrating beverages and
natural fruit juices which contain
minerals. You should avoid juice
drinks which contain additives such as
artificial flavours and colours and large
amounts of sugar. These substances are
damaging to your health and can cause
allergies.
Fresh fruits and vegetables
It is recommended that you eat fresh
vegetables and fruits at night and in the
Suhoor (pre-dawn) meal. This is because
they contain considerable amounts
of water and fibre that remain
for a long time in the intestines.
This actually reduces the feeling
of hunger and thirst. Cucumber
is one of the most popular
vegetables that combat thirst
because it soothes the thirst and
cools the body.
absorb water when ingested
leaving you with a feeling of
thirst. Instead try fresh herbs, raw
pepper and lemon or lime juice to
add extra flavour.
Salt
Salty foods increase the body’s
need for water, avoid them at
all costs. Add less salt to meals
and stay away from foods with
high salinity, such as salted fish.
Instead, replace the salt with
drops of lemon in salad or fresh
herbs in food as they adjust the
taste just as well. Stimulants
Caffeine is the number one culprit
during Ramadhan as it is often
over-looked. It is found in coffee,
colas and most teas. Caffeine
increases the activity of the
kidneys and enhances its role in
the excretion of urine, increasing
the amount of water lost from
the body. Instead use caffeine-
free teas and decaffeinated
coffee during this month if it is
necessary. Alternatively drink
hot water with ginger, lemon and
other fresh ingredients which can
aid in digestion.
Spices and seasonings
As Trinbagonians, we are known
for our well-seasoned and spicy
foods but we should try to
avoid using excessive powdered
seasonings, bottled flavourings
and pepper sauce as they may Soda drinks
Trinbagonians love their ‘soft-
drink’ but they contain carbon
which causes a feeling of
fullness preventing the body
from obtaining sufficient liquids.
Additionally, the amount of sugar
Here are some of the enemies that
steal water from our bodies:
in these drinks are detrimental
to our energy levels during this
month, causing fatigue and not to
mention the unwanted calories.
Instead, drink water or fresh
juices with no added sugars.
Direct sunlight
A fasting person should avoid
direct exposure to sunlight for
long periods of time. The ways of
mitigating the heat of the sun and
avoiding thirst are as follows:
• Keep indoors as much as
possible.
• Use fan or air-conditioning
when available.
• Take frequent showers to cool
the body.
• Block the sun from entering
the home in the afternoon by
closing blinds or curtains.
• Wear light-coloured and loose
clothing, preferably made of
cotton.
• Rest, in order to renew the
body’s dynamic energy.
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Ihsaan | Issue 2 | 35