Important tips for staying hydrated during Ramadan and fasting

"One of the main challenges for fasting people is feeling thirsty throughout the day, which can be reduced by following some nutritional tips." He continued, "To prevent thirst during Ramadan, it is essential to observe several points. First, it is recommended to reduce salt consumption not only during this month but throughout the year, as salt can increase the feeling of thirst and dehydration." Esmaeilzadeh stated: "The body's daily need for salt is only equivalent to one teaspoon, but this amount includes all the salt we receive through various foods, not just the salt shaker. Many foods such as bread, cheese, and other foods contain hidden salt, so the more we reduce our salt shaker consumption, the more we have contributed to our body's health." He suggested: "Using a small amount of salt when cooking does not cause a problem, but it is better to remove the salt shaker from the table, especially during the pre-dawn meal. Reducing salt consumption during this meal will have a significant effect on controlling thirst throughout the day." The Director General of the Office of Community Nutrition Improvement at the Ministry of Health acknowledged: "Consuming vegetables such as lettuce and greens that help retain water in the body can prevent thirst throughout the day. In addition, consuming a variety of fruits also helps to provide water to the body and prevents thirst." He added: "Consuming a lot of protein foods, such as chicken, kebabs or steak, can increase thirst. Because too much protein causes the body to expel more water, and people who only consume protein in their suhoor meal may experience more intense thirst throughout the day." Emphasizing that complete elimination of protein is not recommended, but excessive consumption can also be problematic, Esmailzadeh acknowledged: "Protein is essential for the body in balance, but excessive consumption, especially during the pre-dawn meal, can increase the feeling of thirst throughout the day. Also, to prevent this feeling from intensifying, it is better to avoid heavy physical activity during fasting hours. Movement is important for maintaining the health of the body, but the right time for it is near or after iftar to prevent increased thirst." The Director General of the Community Nutrition Improvement Office of the Ministry of Health, referring to the coincidence of the holy months of Ramadan and Nowruz this year, advised: Be careful when consuming salted nuts, as using these snacks during nighttime visits can increase the body's need for water and intensify the feeling of thirst during the day. He also noted that drinks such as tea, coffee, and Nescafe have diuretic properties and cause the body to expel more water, thus increasing the need for fluids. Therefore, it is better to consume these drinks in moderation and use only water to provide the body with the water it needs.