Drinking enough water and staying hydrated has numerous health benefits. Not having enough water through the day can result in you having dry skin, feeling fatigued, poor mood and low energy levels. Staying hydrated and managing the required amount of water levels can also help with chronic health conditions such as preventing and treating headaches, migraines, constipation, kidney stones, blood pressure, among others. Drinking enough water can also lower your appetite, which can prove to be very useful when you cannot eat the entire day.
The question is how do you ensure that your water intake is optimum when you cannot drink water after sunrise and before sunset during Ramadan?
Here are some tips and foods to avoid dry skin and other problems that come along with lack of intake of water. These hydrating foods for Ramadan can help you stay hydrated despite your fast.
The time that you get before sunrise and after sunset should be the time that you rehydrate yourself to achieve the recommended and required water intake for your body. Try and keep a water bottle close to you at night when sleeping and drink whatever whenever you can. Paying attention to the foods that you’re eating and consuming can also help you. While a large variety of foods might be very tempting during Ramadan, it is better to choose foods that have a high water content.
Here are some foods to avoid dry skin and to stay hydrated:
With almost 95% water, Cucumber is a vegetable that contains the highest amount of water content. Consuming cucumber during Ramadan will hydrate your body and will make you feel fresh and revived. Cucumbers are also rich in potassium and anti-inflammatory properties and are known to improve brain health and prevent strokes. You can have cucumber as snacks with some salt and pepper on it. You can also add them to your sandwiches or make refreshing drinks by blending cucumber and mint together.
With water in its name itself, watermelon is a fruit with the highest water content. It contains 92% of water and is among the most common foods to avoid dry skins and to stay hydrated. It also contains vitamins A, B6, and C, along with lycopene and antioxidants. You can add small pieces of cut watermelon to your salad or you can eat sliced watermelon as a snack. You can also have watermelon juice with some squeezed lemon in it and can use the watermelon juice to make some ice popsicles. Watermelon helps with digestion and can also ease and improve bloating.
Tomatoes also have 95 percent water content. Tomatoes are known to be extremely beneficial for your skin and eyes and to maintain a healthy immune system. It is a vegetable that is lycopene-rich. Both cherry tomatoes and big tomatoes are water rich and you can add them to your salads, sandwiches, curries, sauces or even have tomato juice.
Lettuce is not just tasty and crunchy but it is also known to be a leafy vegetable with a water content of 95 percent. It also has vitamins A and K, along with potassium and zinc. You can add lettuce to your salads or sandwiches to incorporate it in your diet to hydrate yourself
Eating mushrooms has a lot of benefits. Their water content is 92 percent and they are also known to be a very important source of vitamin B2. Mushrooms are very good for dry skin and for your nervous system. Consuming mushrooms can also make you feel more energetic. You can use mushrooms to make soup, sandwiches or in pastas or curries.
We know of spinach as one of the healthiest leafy vegetables and we also know that this vegetable is very iron rich. Over and above this, spinach is also very water rich with 91 percent water content. It also has calcium, magnesium, vitamin A and K that make it a vegetable that you should definitely have during Ramadan. You can use spinach to make curries, or parathas or can also add it to your salads or smoothies with a sweet fruit. The important thing to remember is that you should not overcook spinach because it may lose its important nutrients and properties.
The water content in apples is 86 percent. It is a delicious fruit that can help you hydrate yourself. It is also rich in vitamins and antioxidants that help you with maintaining a healthy body and good skin. Apple can be eaten as is, but if you’re looking for more options, you can eat slices of apple with peanut butter or you can have it after sprinkling some cinnamon.
Oranges are known and popular for being rich in vitamin C. Along with that, oranges also have 86 percent water content. They are a great way to hydrate your body. Oranges are also rich in antioxidants. You can have oranges in the form of juice, you can add it to your smoothie bowl or salad or you can have it just raw as is.
Zucchini has a water content of 90 percent along with antioxidants, manganese, potassium and vitamins A and K. It is also a very fiber-rich vegetable that can be very useful for a healthy digestive system. You can add Zucchini to your soup, you can cut into slices and try creative recipes with paneer or sour cream. You can also choose to make zucchini noodles with zucchini instead of refined flour.
Broccoli has 90 percent water along with vitamins A, K, iron, calcium and folic acid. Broccoli is very healthy for your skin and body and you can use it as a part of your diet in numerous ways. You can make broccoli soup, you can use it in salads or you can make a vegetable curry using it.
Over and above these water rich foods that you can have to avoid dry skin and remain hydrated, following are some more foods that will help you stay energized through the day.
- Eggs – Eggs don’t just have a lot of protein but they are also rich in vitamins and nutrients. Having eggs in the morning can help you feel full and stay energetic. You can have eggs as an omelet with vegetables to enhance your water content. You can also have eggs boiled or scrambled or mix them with a salad.
- Oatmeal – Oatmeal is a protein rich meal that can give you a lot of energy. It also has a lot of carbohydrates and you can choose to make oatmeal in a variety of ways. You can make an oatmeal smoothie with milk and bananas, you can also customize the dish in your own way with fruits or nuts.
- Fish & Chicken – Chicken and fish both have protein and energy essentials that can help you get through the day of fasting. You should avoid fried chicken and fish though since it can lead to bloating and since fried food can make you feel very thirsty. Chicken and fish are not just healthier options but you can also prepare them in numerous delicious ways and styles.
- Fruits and Vegetables – As mentioned earlier, numerous fruits and vegetables are rich in not just vitamins and nutrients but also in their water content. Having fruits and vegetables can help you stay hydrated. Over and above the fruits and vegetables mentioned in the list above, you can have strawberries, peaches, celery, etc.
- Nuts – Nuts are the kind of snacks that can make you feel full even if you have them in small quantities. Nuts are very nutritious and you can add them to milk or yogurt. You can have nuts as they are or can also choose to have almond butter or peanut butter since they can make you feel very energetic.
Over and above these food items and dishes, here are some tips to help you manage or prevent feeling too thirsty during Ramadan:
- Try to consume at least 8 glasses of water after sunset and before sunrise.
- You should avoid eating spicy food since it can make you feel more thirsty. You should also avoid eating too many salted foods like pickles or salted fish since these dishes can increase your body’s need for water.
- Eat fresh fruits and vegetables that are rich in fiber and water. Also try consuming fresh juices. They will make you feel revived and energetic. Avoid drinking artificially sweetened juices.
- Try to avoid drinking too much water at once or during meals. Consume water at frequent intervals and in small quantities after breaking your fast.
- Drinking iced water may feel good after breaking your fast but it can lead to your blood vessels contracting and causing indigestion. Thus, you should avoid drinking very cold water.
Following these tips and food suggestions will help you avoid dry skin in Ramadan and will ensure that you stay hydrated as much as possible.