Keeping hydrated is evidently more challenging in the summer months. Usually, men are required to drink about 2.5 litres of water or 10 cups, whilst women are required to consume about 2 litres, or 8 cups a day. During Ramadan, it is advised to drink as much water as possible before, during and after meal times after sunset.
BREAK YOUR FAST SLOWLY
Breaking your fast should be gradual. Beginning with water, small hot appetisers like soups, light salads and yogurts or a small cup of fresh juice and even 2-3 dates are recommended. Dates have gained popularity in Ramadan, as they’re high in fruit sugar, yet nutritious as they are filled with magnesium, potassium and fibre.
MAKE YOUR MEALS COUNT
A balanced diet is recommended even when you are not fasting. Power foods like whole grains, barley, wheat, oats, whole grain rice and legumes such as lentils or beans and fresh produce like fruits, vegetables and potatoes are low in sugar, and high complex carbohydrates, remaining in your system for longer, lessening the hunger throughout the day. Protein rich sources like lean meats, fish, eggs, milk, nuts or seeds can also help to stabilise blood sugar levels, which in turn can help curb cravings.
AVOID SALTY AND SUGARY FOODS
Foods to avoid are spicy, salty, and processed foods such as canned food and packaged products. The faster the body breaks the meal down, the sooner you’ll get hungry. That means instead of a sugary breakfast cereal, try oatmeal and fruit. The addition of chia seeds provide an added boost of healthy omega fatty acids, iron, vitamin C, potassium, calcium, fiber, protein and antioxidants.
The best time to exercise moderately is an hour after you break your fast with something light such as walking, jogging, swimming, or yoga. Try to include at least 30 minutes of exercise daily during the month of Ramadan and make sure to hydrate with plenty of fluids.
Tips courtesy Hala Barghout, Nutritionist and Health Promoter, Just Falafel.
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