More than 60 percent of the adult human body consists of water. Drinking enough water every day is essential to support all body functions. On the other hand, if body fluids are not filled immediately, the body will feel weak, headaches, lack of concentration, decreased blood pressure, and even dehydration.
However, when fasting, the body does not get fluid intake for almost 14 hours. In fact, the body is still active and needs fluid intake, while drinking water can only be done at dawn and after breaking the fast. So, how do you meet your body's fluid needs even if you fast all day?
We must meet the daily needs of body fluids every day so that we can carry out fasting smoothly. Please note, each person's daily water needs are different, depending on age, gender and body type. However, in general, the human body needs a water intake of at least 2 liters a day, or the equivalent of 8 glasses of water.
Pulmonary specialist who is also a Professor at the Faculty of Medicine, University of Indonesia, Prof. Tjandra Yoga Aditama said in detikHealth that people need to drink at least 8 glasses of water per day.
Tips for Managing Drinking Water while Fasting
Rules for drinking water while fasting/Photo: Freepik.com/pressfoto
How to maintain body fluid intake during fasting is not difficult. The key is to divide drinking time. This will prevent you from feeling bloated from drinking too much water at one time.
1. Indonesian Ministry of Health Guide
The Indonesian Ministry of Health recommends drinking water during the fasting month so that the body's fluid needs remain adequate. The method is to drink one glass of water every 8 times, namely:
1 glass after waking up for sahur 1 glass after eating sahur 1 glass when breaking the fast 1 glass after Maghrib prayer 1 glass after dinner 1 glass after Isha prayer 1 glass after Tarawih prayer 1 glass before bed
2. 2-4-2 Method
Apart from the method above, you can also try applying the 2-4-2 pattern as a rule for drinking water when fasting. This means 2 glasses of water when breaking the fast, 4 glasses in installments before tarawih until bedtime, and 2 glasses at dawn.
What are the rules for drinking when exercising during fasting?
How to drink water when exercising while fasting/Photo: Freepik.com/odua
Fasting does not prevent someone from exercising. Maintaining regular exercise during the fasting month is useful for maintaining body fitness, as long as it is done in the right type and at the right time.
This is as explained by the physical health and rehabilitation doctor at RSUD dr. Iskak Tulungagung, dr. Wahyu Sita Wardani, Sp. KFR., M. Ked. Klin,
“When fasting we can choose exercise with light or moderate intensity such as jogging, walking or brisk walking, cycling and light aerobics. “However, avoid doing high intensity exercise while fasting,” he said, quoting from the Dr. RSUD website. Iskak Tulungagung. Then, it is recommended to exercise 30-60 minutes before breaking the fast. Meanwhile, heavy intensity exercise can be done after breaking the fast.
People who exercise may need more fluids. Quoted via CNN Indonesia, chairman of the Indonesia Hydration Working Group (IHWG) and nutrition specialist Diana Sunardi advised people who exercise heavily to add two glasses of drinking water one hour before and after exercising to avoid dehydration.
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