It’s well known that dehydration can impact concentration levels and productivity, it is therefore important that you maximise your fluid intake in non- fasting hours. Using a water bottle can help you keep track of the fluids you may have, especially in the evening after your iftar meal.
Given that the weather is getting hotter and fasts are long, if you feel more dehydrated than usual, perhaps opt for sports drinks designed to replenish electrolytes when you are not fasting. Low fat milk will also work and you could opt for long-life milk if it is proving difficult to purchase fresh milk.
If you find it difficult to have larger quantities of fluid in the available times perhaps incorporate other sources of fluids into your meals such as soups, stews, fruit with high water content e.g. watermelon, oranges and plenty of veg.
You could use the timings below to try and reach your daily fluid goals, have 200ml at the following times:
1) Upon breaking the fast
2) Before starting your main meal
3) At the end of your iftar meal
4) Sip on a 500ml bottle of water through the evening
5) Before beginning your suhoor
6) When closing the fast
We know many of our healthcare colleagues who are fasting, also have additional considerations due to the requirement to wear PPE for their safety when they are working in the Covid environment. Healthcare workers have a higher risk of dehydration as they are often working in warm, air-conditioned environments.
We have worked with Work Ready accredited dietitian Hibah Ilyas to develop a free poster resource for healthcare settings. Download it here today.
Hibah has also written for the BDA on maintaining healthy eating habits during Ramadan – including specific tips for people working from home during lock down. Visit the BDA website to read her food-based guidance.