Dubai: As the temperature continues to rise, doctors have advised residents to pay attention to hydration during the remaining days of Ramadan.
People often take care to eat healthy, but overlook the need to hydrate the body. Hydration is not limited to quenching thirst, but involves restoring and replenishing the electrolyte balance of the body as the essential salts — potassium, sodium and magnesium — are lost during the day.
Dr Juliet Vinolia, clinical dietitian with Medeor 24/7 Hospital in Dubai, said: “Proper electrolyte balance also facilitates assimilation, excretion and absorption [which are] the important metabolic functions of the body.”
Dr Sameera Al Obeidli, lead physician, Abu Dhabi Telemedicine Centre, explained: “It is essential to hydrate oneself after ending fast with a minimum of eight glasses of water. However, it’s important to remember to space this out in the time between iftar and suhour and to avoid drinking large quantities of water all at once. Those fasting can compensate for lack of water by having fruits and vegetables high in water content such as watermelon, cucumber, strawberries and spinach.”
One common habit while ending a fast is to drink a glass of fruit juice or a sweet beverage. These sugar-sweetened beverages (SSB) are popular with many cultures. In South Asian countries such as India, Pakistan and Bangladesh, a rose-herbal syrup called Rooh Afza is the most preferred while in the UAE sweetened drinks like Vimto are very popular. Often, people are seen drinking five to six glasses of these during iftar.
Doctors have branded SSBs as the new health villain. At a conference held recently in Abu Dhabi on cardio-metabolic diseases, Benoit Arsenault, Assistant Professor at the Faculty of Medicine at Université Laval and research scientist at the Québec Heart and Lung Institute (Canada), said: “The science is clear: the overconsumption of SSBs is directly linked with adverse health outcomes such as abdominal obesity, increased blood lipid levels and is associated with the risk of developing Type 2 diabetes. The substantial rise in SSB sales in developing countries is most disturbing and should be on the radar of public health authorities.”
Why is it better to end fast with plain water than energy drinks, fruit juices and other sugared beverages?
Dr Vinolia said: “It is always recommended people end their fast with a glass of coconut water or water melon as these are potassium-rich fruits. Dates are good as well as they contain several trace nutrients. However, when people have a couple of glasses of sugary beverage, the glucose in them gets absorbed by the body too fast and they get the blood sugar high. These are empty calories that contribute to insulin resistance and weight gain.”
Dr Al Obeidli added: “Water is the best way to rehydrate the body. However, those working outdoors or undertaking activities which can cause excessive sweating are at a risk of losing electrolytes as well. To make up for lost electrolytes in the system, fluids such as coconut water, buttermilk, and plain milk or electrolyte solutions are recommended.”
Dr Obeidli also recommended having water-rich foods during suhour and iftar to keep the body hydrated.
“Fruits and vegetables such as cucumber, zucchini, tomatoes, pineapples, watermelons and strawberries can help conserve water in our body for long periods or help quench thirst. It is best to avoid salt-rich, processed and canned food. Tea and coffee are diuretic in nature and can cause frequent urination leading to dehydration as well.”
Typical symptoms of dehydration
Dryness on the surface of the tongue, parched lips
Sunken eyes
Skin dryness
Headaches
Extreme thirst
Dizziness
Low blood pressure
Disorientation
Low urine output and colour of urine turning to dark yellow
