Look after yourself this Ramadan

Ramadan is a time for Muslims around the world to focus on spiritual reflection, self-improvement and to devote time to worship. Throughout the Holy Month, those observing Ramadan abstain from food and drink during daylight hours.

A lot of emphasis is put on what to eat when fast is broken, but experts from Cleveland Clinic Abu Dhabi are reminding Muslims that staying hydrated is just as important to ensure a healthy Ramadan.

The role water plays in our bodies

We are made up of around 60% water, an essential component for all functions that our bodies perform, and for our overall wellbeing. Throughout the day, we naturally lose a couple of liters of water as we sweat and urinate, so we need to constantly replenish our levels.

When we fast, our bodies are not replenished for long periods of time, which can lead to dehydration. The first signs of dehydration can include beginning to feel weak, tired, and dizzy, with an increased thirst. Dehydration can also lead to a number of common health complaints:

• Headache

  Developing a headache is one of the most common complaints during fasting. It can be caused by a number of things - changes in sleep patterns, low blood sugar, caffeine withdrawal, and most commonly, dehydration. But headaches can be avoided. Getting enough sleep is very important to help prevent them, and if you are a big coffee drinker, start reducing your intake in the weeks leading up to Ramadan to help your body prepare. Eating the right foods in the evening can help prevent such severe drops in blood sugar levels, and of course, increasing water intake is essential. If headaches persist, or become a migraine, always talk to your doctor

• Backache

  Backache is a very common complaint during Ramadan. Why? Well, when our bodies aren’t properly hydrated, the disks in our spine lose water and become smaller. This results in a lack of proper support for the spine and can cause pain, swelling and even a herniated disk.Any sort of severe back pain should be checked out by a doctor, but if you are fasting, staying properly hydrated can help.

• Dry Eyes

  Experiencing dryness in the eyes is another surprisingly common complaint during Ramadan. Our body naturally produces tears which nourish our eyes and help keep our vision clear by flushing away any dust or debris that happens to enter our eyes. Symptoms of dry eye can include irritation, a feeling of something being in the eye, and a blurring of your vision. As you can probably guess, the best thing to combat dry eyes is staying hydrated. If any irritation, redness, or pain in the eye persists, always have it looked at by an ophthalmologist.

Staying hydrated

This can be tricky during a fast, especially when the days are long and the weather is hot. But there are a few simple steps you can take to boost your hydration, and ensure you stay as healthy as possible.

• Drink plenty of water. This one seems obvious but try and consume water in small amounts during non-fasting hours. Sip constantly rather then trying to drink large amounts in one go, as your body won’t be able to absorb it all. On average, an adult should consume between 2 to 3 liters a day.
• Stick to water rather than fizzy drinks. Water has zero sugar and hydrates the body more effectively.
• Avoid caffeinated drinks. Caffeine is a diuretic and causes you to urinate more frequently.
• Think beyond water. Lots of foods have a very high water content, including apples, melons, grapes and cucumber. Soups and stews are also hydrating ways to fill up.
• Avoid the heat. Sweating and faster breathing cause us to lose water more quickly, so try and avoid the heat if possible, and take exercise at cooler times of the day.

It may be a challenge but keeping on top of your hydration can help to prevent common health complaints associated with fasting, allowing you to observe a complete and healthy Ramadan.