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Ramadan 2023: Tips For Ramadan Fasting In Summer
Throughout the world, Muslims observe Ramadan, the holiest month of the Islamic calendar. It is celebrated in the ninth month of the lunar calendar.
In the month of Ramadan, rituals are observed for 29-30 days, beginning with the first sighting of the crescent moon and ending with the sighting of the crescent moon.
The holy month of Ramadan began in India on 23 March and will end on 21 April.
Since Ramadan requires fasting from dawn to dusk, it is important to know which foods will provide long-lasting energy, especially when it is summer, since the heat can aggravate fatigue, and dehydration.
Here are some tips for fasting during Ramadan during the summer months.
Tips For Ramadan Fasting In Summer
A person on a fast and going without food and water for a prolonged period of time is more likely to suffer from fluid and sodium deficiency at the cellular level. These conditions can lead to heat stroke and heat exhaustion, which can lead to hospitalisation [1].
Additionally, heat stroke can cause giddiness, fainting episodes, headache, cramps, and heat syncope, although these symptoms are minor, they are symptoms of heatstroke. Children and the elderly are more at risk, so the only precaution is to avoid being outdoors in the heat [2].
Therefore, it is extremely important to fast in a healthy manner so that the risks associated with summer do not occur.
How To Do Ramadan Fasting In Summer?
The month of Ramadan is long this year not only due to the long hours - with fasting expected to last nearly 14 hours a day - but also because of the scorching summer heat. Here are some tips to help you through Ramadan fasting in summer:
1. Don't skip the suhour
As a vital meal, suhour prevents tissue breakdown while providing the strength necessary to survive the long Ramadan period. During your suhour, you should consume foods that are rich in fibre and complex carbohydrates that slowly release nutrients throughout the day, while avoiding foods that may dehydrate you.
Eating slowly is recommended for better digestion as well as drinking sufficient amounts of water.
2. Stay hydrated
When Ramadan occurs in the summer months, hydration is the most important aspect of fasting. It is possible for the body to survive for long periods without food - indeed, studies have demonstrated that fasting can be a very healthy activity to regulate body weight but it is important that you stay hydrated [3].
Therefore, in order to remain adequately hydrated during the holy month, you should drink plenty of water between Iftar and suhour.
3. Begin with a salad
To help soothe your stomach after ending your fast with dates and milk, eat a fresh salad containing a green mango, as well as grilled or roasted dishes seasoned with spices such as fennel, cumin, ginger, and cardamom to strengthen your digestion as well as cool down your body during the hot summer months [4].
4. Avoid high-fat, spicy foods
As hot and spicy food, as well as high-fat foods increase thirst, it is best to opt for healthier cooking methods such as grilling, baking, broiling, steaming, and poaching.
5. Include more fruits and vegetables
During the month of Ramadan, it is important to consume a balanced amount of fruits and vegetables in order to stay hydrated. Healthy fruits can easily be incorporated into recipes or eaten as a light snack before the prayer or after the meal [5].
6. Schedule your sleep
When possible, try getting to bed earlier a few nights a week and catching up on sleep. If your schedule allows, schedule regular naps as well [6].
On A Final Note...
As temperatures continue to rise around the world, it is important to create an environment which allows you to stay as cool as possible. Fans and air-conditioning, as well as staying out of the sun are all helpful.
Keep an eye out for symptoms of severe dehydration and seek medical attention if you notice signs such as a high temperature (over 38.8°C), confusion, or rapid breathing.
Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.
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