Tips from the Experts to Prevent Hunger and Thirst While Fasting

Ramadan is a time of introspection and gratitude for Muslims. During this holy month, adults capable of fasting abstain from food and drink from dawn until sunset.

Also, many people are wondering how to prevent hunger, thirst and exhaustion during the day.
Questions like, “What foods make you thirsty?” », « how to maintain a stable level of energy on an empty stomach? », « what should I eat at s’hor so as not to feel too hungry? are frequently asked.

In this article, we’ve put together some expert nutrition tips for staying energized and preventing thirst while fasting in Ramadan.

Maintain a good level of energy

To maintain momentum during fasting hours, it is important to plan meals. Ideally, divide the calories consumed during the food window into two or three meals and snacks. Preventing hunger, headaches, dizziness and faintness also requires making healthy choices.

Indeed, certain categories of food (such as fried foods, heavy and fatty dishes, sweets) should be avoided because they cause digestive discomfort, bloating, dehydration and weight gain. Similarly, processed foods (sausages, breaded meats, ready-made soups) are very high in sodium and monosodium glutamate, which leads to excessive thirst.

Some drinks that Algerians love during Ramadan, such as sodas, fruit juices and other cherbet, are very high in sugar.

Therefore, their effects on health are disastrous: insulin spikes, weight gain, increased sugar cravings, excessive snacking, increased feeling of hunger during fasting hours.
Experts also advise reducing the consumption of sweet desserts and cakes, especially those popular during Ramadan: qelb ellouz, zlabiya, qtayef, etc. They recommend restricting it to three times a week, while maintaining moderate amounts. Also, replacing a real meal with sweets, and the lack of nutrients (protein, vitamins, minerals) that comes with it, leads to weight gain and increased hunger.

Avoid dehydration

Considering that, during Ramadan, the fasting person goes for hours without drinking a single sip of water, maintaining good hydration is essential!

Depending on activity level, age and gender, the human body needs eight to twelve cups of water every 24 hours or so. However, drinking that amount in one or two hours won’t help, because the kidneys can’t filter more than a liter of water per hour.

It is therefore preferable to distribute its liquid intake over the entire period between iftar and s’hor.
On the other hand, dietitians suggest avoiding overconsumption of caffeinated beverages, such as coffee and sodas, as these cause the body to lose water and increase the risk of dehydration.
When the maghrib adhan sounds, it is best to break your fast with a few sips of water.

Thereafter, try to drink a cup of water every hour and do not wait until dawn to hydrate; this may increase thirst the next day. Similarly, it is not recommended to drink excessive amounts of water, as this lowers the level of potassium in the blood and increases thirst as a result.
Finally, one of the best ways for the fasting person to ensure a suitable level of hydration is to incorporate fresh fruits and vegetables into their meals. These foods, rich in water and potassium, keep the body hydrated for hours.

Article sponsored by Anadolu Medical Center

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