Get Coach Tamara’s Top hydration tips – Ramadan

Hydration is one of the most undervalued parts of nutrition with fluids making up a large part of our bodies! Many believe that food is the focal point while this is true, keeping yourself hydrated is also crucial to your overall health especially as adults. As babies our bodies are made up of 75% water, in adulthood the number goes down to 60% and the elderly have an estimated total amount of 50% water. It’s no secret that with age, our bodies lose water.

During the holy month when your body is in a fasted state, it naturally loses a bit of nutrients and electrolytes throughout the day making you feel thirsty, lethargic and a bit lightheaded. Particularly during the holy month, the types of fluids you drink is extremely important to your overall body function. It’s important to focus on good quality beverages when you break your fast, in order to replenish your system and give it adequate amounts of nutrients to stay healthy and to prepare the body for upcoming fasting days.

When thinking about hydration, you want to focus on electrolyte replenishing. Electrolytes are minerals in your body that have an electric charge. They are in your blood, urine and tissues. Electrolytes are important because they help balance the amount of water in your body, move nutrients into your cells, move wastes out of your cells and ensures that your nerves, muscles, heart, and brain work the way they should.

Here are a few hydration tips that you can include once you break your fast:

1) Make natural electrolytes. Squeeze half a lemon and add a pinch of sea salt. The combination of lemon and sea salt helps the body generate energy and replenishes your system for quick hydration.

2) Try and buy water that comes from natural springs rather than bottled water from a plant. The minerals from spring water contain calcium, magnesium, and potassium, all of which promote blood circulation. Mineral water may be a bit more expensive but, your body will thank you for it!

3) Stock up on coconut water. Coconut water is a great source of electrolytes, filled with good sugars and can revitalize the body quickly. If it’s too sweet for you, dilute the coconut water with natural water to dull down the sweetness.

4) Get creative! Cut fresh fruits and put them in your water bottle, this will add an extra kick to your drink. The vitamins from fruits will provide you with a sweeter beverage to enjoy without the empty calories.

5) Enjoy less nutritious drinks with family and friends so long as you’ve hydrated your body with the good stuff, first!

6) The general rule of thumb is to drink 6-8 glasses of water a day for adults but that depends on a few factors such as activity level and gender. Aim to drink at least 6 glasses and more if your activity levels are higher.

7) Drink small sips once you break your fast and throughout the evening so as not to shock your system and make your stomach feel uneasy.

Hydration is crucial, so ensure that you are refilling your body with good quality beverages to keep your system active and most importantly, keep it functioning properly especially as the temperature rises!

Coach Tamara

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