Maintaining normal fluid levels plays an important role in staying healthy during the holy month of Ramadan, according to Ashwak Mohamed, a dietitian at Hamad Medical Corporation (HMC).
“Water is one of the most important components of the human body, representing 60-70% of the human body weight,” Mohamed said. “It plays an important role in maintaining the performance of many body systems and organs.
“Water maintains the balance of electrolytes within the body and it is necessary for the absorption of many nutrients. Water also provides a suitable environment for many of the body’s chemical reactions.”
According to new recommendations by the US-based Institute of Medicine, men and women should drink 3.7 and 2.7 litres of water, respectively, per day.
“During Ramadan, it is important to drink plenty of fluids, especially water because of the long period of fasting together with the high temperatures,” said Mohamed. “Water, juices and soups as well as vegetables and fruits are good sources of fluids for the body.”
She added that a fasting person should drink more water than any other drink because water contains no calories and can compensate for the loss of body’s fluids due to fasting.
“Other calorie-rich drinks can cause weight gain and stimulant drinks such as coffee and tea can increase fluid loss because they are diuretics,” she said. “Some vegetables such as watercress and fruits like watermelon, which are known for their high water content, are recommended as a rich source of liquids.”
Eating food high in salt and hot spices can make people who are fasting feel even thirstier than usual, increasing the body’s need for water. Eating such foods is, therefore, not recommended at Suhoor as they can cause people to feel extremely thirsty when fasting.
“It is also better to drink lukewarm water instead of cold water especially at Iftar as this aids digestion,” Mohamed said. “In order to encourage more water to be drunk, lemon slices or mint can be added to give it a sweet flavour and make it tastier to drink. Water is vital to life and without it the body may not perform some of its vital functions efficiently.”
HMC, in collaboration with the Ministry of Public Health and Primary Health Care Corporation, has launched a website - www.hamad.qa/ramadanhealth - to help people stay healthy during Ramadan.