In Ramadan, the balance of water and fluids cannot be neglected.

SHAFAQNA Türkiye – Samsun Ondokuz Maiis University (OMU), Faculty of Medical Sciences, Head of the Department of Nutrition and Dietetics, prof. Dr. Pinar Sokulmez Kaya stated that during Ramadan one should maintain the body’s water-liquid balance and said that water and fluid needs are mixed.

Stating that drinks such as tea, compote and ayran satisfy the body’s need for liquid, not water, Kaya said: “Water has a different place. A healthy adult needs about 2,000-2,500 calories of energy per day. Therefore, he needs 2-2.5 liters of water. But if he is an athlete or an active person, spends 3-4 thousand calories a day, this person’s need for water is much higher. He said.

Water and liquid are mixed together

prof. Dr. Noting that fluid and water needs were mixed, Kaya provided the following information:

“Liquid does not mean drinking water. We will pay attention to this. Drinking tea and coffee. We will have drug addicts. However, it is helpful not to consume more than one cup of coffee per day. It is helpful not to exceed 3-4 cups of granulated coffee. Since they cause fluid to be excreted from the body, this further increases the daily water requirement. The person will feel more thirsty, more tired, lethargic and exhausted during the day as this will increase the excretion of water from the body. It will be useful for us to pay attention to this. Do not eat excessively salty and fatty foods. Suhoor should include light foods such as eggs, cheese, tomatoes, omelettes and menemen. Whenever possible, we recommend baking with whole grain flour. If it is not fried in oil, such a mass will further reduce the feeling of thirst. It will be better for the person. In addition, salty, overly sweet foods increase the need for water. The body will want to drink more water to restore balance between cells. The water that we drink in sahure may also not be enough during the day. We will try to consume as little salt as possible. Instead of heavy desserts, we prefer compotes made from the fruit’s own sugar. It may be beneficial to consume ayran to meet our fluid needs.”

Drinking too much tea can also make you thirsty.

Kaya, who does not recommend drinking too much tea, said:

“When we consume too much tea, our body can become dehydrated during the day on sugar. Tea has a diuretic effect on the body. If we do not pay attention to this, the body will not be able to consume water during the day, and if water is thrown out of our body with tea, we will feel more thirsty. Therefore, we may face problems such as difficulty concentrating and headaches during the day. We will try not to drink as much tea as possible before suhoor. When should we drink tea? After iftar. After opening our iftar, we can have tea while chatting with the family if it’s not too much.”

Drinking extra water before eating iftar can create a feeling of satiety.

After stating that iftar can be started with water, but drinking too much water before meals can cause bloating and fullness in the stomach, Kaya continued his words as follows:

“It can reduce our desire to eat. Firstly, it can relieve tiredness and fatigue during the day. Let’s break our fast with water and soup. Let’s wait a little later. Let the body adapt, the body that is starving all day. Then, after waiting a while, the olive oil is vegetable oil, which should be low-fat, not salty. We need to eat a lot of vegetables and fruits. Again, it would be helpful to have meat, chicken and fish products as well as legumes for our iftar. It is also helpful to drink water after meals. If we are struggling with a weight problem, the water we drink before meals reduces our appetite and can prevent overeating. But if we do not have such a problem, if we have a healthy body, it is better to drink slowly after eating.”


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