Feelings of thirst and hunger are very common during Ramadan, which is why it’s important to take necessary measures to keep your body hydrated and stay satiated. At our emotional eating workshop, we help several individuals manage their healthy diet plans in Dubai. Here are some common tips we share with most of our clients during Ramadan.
Avoid Dehydration and Thirst
- Dehydration is usually caused by low fluid intake, high sodium intake, or excess caffeine from coffee, soft drinks, or tea. Staying in air-conditioned rooms can dry out your skin, which also leads to dehydration. Besides thirst, getting dehydrated can result in headaches, fatigue, and even fainting.
- If you normally drink 8 cups of water daily, it’s advisable to increase that to 10 cups during Ramadan. You can divide this amount between iftar and suhur to adjust your fluid levels (2 cups before suhur, 2 cups after, 2 cups as soon as you break your fast, 2 cups during iftar, and another 2 after it).
- You can also get your fluid intake from other beverages and soups, as well as water-rich fruits and vegetables (watermelon, grapefruit, lettuce, cucumbers, celery, and tomatoes).
- Try to limit your use of salt in cooking to reduce the causes of thirst during the day.
Avoid Hunger
- First and foremost, don’t skip suhur! It should be the meal that keeps you full and provides you with enough energy for many hours. Have your suhur meal at the right hour before sunrise, as this will help balance your blood glucose levels during fasting.
- Make sure to eat slow-digesting foods that contain fiber, such as whole grains (bread, cereal, brown rice), legumes, nuts and seeds, and fruits and vegetables. High-fiber foods can help neutralize stomach acid caused by fasting.
- Foods rich in protein will last longer in your body and keep you full until the next meal. Good sources of protein include skinless chicken, lean meat cuts, and fish.
- Stay away from fast-digesting foods such as sweets, knefeh, white bread, and white rice.
Some Examples for a Fulfilling Suhur Meal
Here are some balanced suhur meal ideas suggested to help keep you satisfied throughout the fasting day:
- Whole wheat bread with a cup of milk
- White cheese or foul mudammas (fava beans) with whole grain bread
- Boiled eggs with brown Arabic bread
- Always include vegetables like cucumbers or tomatoes, and 1-2 servings of fruit to boost your hydration and nutrient intake.
If you are looking for a more personalized approach to staying hydrated and nourished during Ramadan, connect with me. As your trusted Dietitian in Dubai, I can help you customize your diet and exercise plan during Ramadan. You can also check my nutrition education programs here: https://christellebedrossian.com/nutrition-education.
