The importance of drinking water during Ramadan

The body cannot store water, so the kidneys retain as much water as possible, by reducing the amount of water lost through urine, but the body cannot help losing water, either through urination, breathing , sweat or through the skin and depending on the weather. and the length of the fasting period, most fasting people may experience slight dehydration in Ramadan, which can cause headaches, fatigue and inability to concentrate. Studies show that exposure to a small degree of dehydration is not harmful to health, but as long as fluids are sufficient during the breakfast period, to compensate for water loss, but changing eating habits and lack of fluids they can carry some people. be exposed to infection. Constipation Drinking fluids in addition to doing some light physical activity such as walking after breakfast can help relieve constipation. .

How to drink enough water during Ramadan

It is important to maintain fluid levels in the body during the month of Ramadan, and the fasting person is advised to drink more water, and the following are a set of tips to keep drinking sufficient amounts of water and reduce the feeling of thirst :

Increase the consumption of water and other liquids: It is important to drink large amounts of water, in addition to soup, and eat vegetables and fruits that are an important source of fluids in the body, such as some vegetables such as watercress and fruits such as watermelon. they contain high levels of water, and it is preferable to drink warm water rather than cold water, especially at breakfast time, which aids in the digestion process, and lemon slices or mint leaves can be added to the water for flavor sweet and encourage him to drink more.

Reduce the intake of salty and spicy foods: Eating foods that contain high levels of salt or hot spices can increase the feeling of thirst, and the body's need to drink water, so it is not recommended to eat these foods during the Suhoor meal, as they can cause a feeling of thirst. Severe during fasting

Reduce the intake of sweets: Eating sweets increases the feeling of thirst, because they contain a large amount of sugar, and it is better to replace them with fruits that contain proportions of liquids that help reduce thirst.

Reduce caffeine and avoid nicotine: Caffeine is a natural diuretic, as it increases the amount of fluid lost by the body and causes thirst, and it is preferable to avoid caffeinated beverages during the month of Ramadan, including energy drinks, soft drinks , coffee and tea, and it is also advised to refrain from smoking, which causes dehydration of the mouth and increased thirst.

Reduce exposure to the sun and exercise on an empty stomach: It is important to drink enough water when exposed to direct sunlight, since as a result of high temperatures the body in this case is more prone to feeling thirsty and dehydrated, and it is worth the It is worth noting that the most appropriate time to exercise during Ramadan is after breakfast, when the body receives enough food and water to produce energy, during which time it can replenish fluids lost during

The daily amount of water that the body needs

There are many different opinions about the amount of water to drink per day, it is generally recommended to drink eight glasses or the equivalent of two liters of water per day, but the amount of water a person needs depends on the amount they drink . Physical activity, the climate in which you live, as well as other factors The National Academy of Medicine of the United States of America recommended the adequate amounts of water to drink, and their recommendations were the following:

Men are advised to drink 13 glasses of fluid, which is 3 liters per day.

Women are recommended to drink 9 glasses of water, which is equivalent to two liters or a little more.

A pregnant woman should drink about 10 glasses of water a day, while a nursing woman needs about 12 glasses a day.

Children and adolescents need 6 to 8 glasses of water a day, and eating plenty of fresh foods such as water-rich vegetables and fruits is recommended.

It is recommended to drink half to two glasses of water every 15-20 minutes while exercising.

Also, there are many other parties that have made different recommendations about the proper amount of water to drink, and in general, the amount of water a person drinks is enough to explain feeling thirsty except in rare cases, or if the color of urine is appropriate. Light yellow or colorless, a doctor or dietitian can help determine how much water the body needs each day.

An overview of the importance of water for health

Water is an essential nutrient, because the body's need exceeds the amount it can produce, plus all biochemical reactions occur within water, and the body needs water as part of all of its functions, as it helps get rid of it's. Toxins from the organs of the body, water supply to the body. nutrients for cells, supports joints, aids digestion, water constitutes 50% to 80% of body weight, depending on body muscle mass, in general, men have a greater amount of muscle mass than women, which means that they have a higher percentage of water, It is worth noting that the amount of water in the body decreases in men and women with age.