How many times should you drink during sahur to avoid dehydration during fasting and not have to go to the toilet frequently?

foto: Freepik/master1305

Many people want to stay hydrated throughout the day without having to go to the bathroom frequently due to drinking too much during sahur.

Brilio.net - Fasting during the month of Ramadan requires proper preparation, especially in maintaining the body's fluid balance. For more than 12 hours, the body does not receive food and drink intake, so the risk of dehydration increases. Many people want to stay hydrated throughout the day without having to go back and forth to the bathroom due to drinking too much during sahur.

So, how do you regulate the amount and frequency of drinking during sahur so that your body stays fit without experiencing dehydration or frequent urination ? Let's see the following explanation summarized by BrilioFood from various sources.

Sahur is a crucial time to replenish the body's fluid reserves before starting fasting. However, excessive water consumption in a short time can actually cause the body to excrete it more quickly through urine. Conversely, drinking too little can cause dehydration, which results in decreased concentration, fatigue, and poor digestion.

To maintain fluid balance, it is important to understand how the body absorbs and uses water optimally during fasting. Here are some strategies you can apply:

1. Drink gradually

Instead of drinking a lot of water at once, it is better to drink small amounts but often. This will help the body absorb fluids better and reduce the urge to urinate. For example, drink a glass of water (about 250 ml) every 15-20 minutes during sahur.

2. Choose the right drink

Water is the best choice for hydration. Avoid caffeinated drinks such as coffee or tea in excessive amounts, as they are diuretics that can increase urine production. Sugary or carbonated drinks are also not recommended because they can cause blood sugar spikes and increase thirst.

3. Consume water-rich foods

Foods such as watermelon, melon, orange, cucumber, lettuce, and tomato have high water content and can help maintain body hydration longer. Adding these foods to the sahur menu can be an effective solution.

4. Avoid salty and spicy foods

Foods that are too salty or spicy can increase thirst and cause the body to lose more fluids. It is better to choose foods with low salt content and lighter seasonings.

5. Recognize the signs of dehydration

Some signs of dehydration to watch out for are dry mouth, dizziness, fatigue, and dark urine. If you experience these symptoms, you should increase your fluid intake when breaking your fast and eating the next sahur.

The amount of water you drink during sahur should not be excessive but still meet your body's needs. As a general guide, you can consume 2 glasses of water during sahur, which are drunk gradually, not all at once.

The recommended glass size is around 250 ml per glass, so the total fluid consumed during sahur is around 500 ml. This is enough to help the body stay hydrated without triggering excess urine production.

The 2-4-2 drinking technique from Dr. Kevin Mak

photo: Instagram/@drkevinmak

Recommendations from doctor dr. Kevin Mak via Instagram mention the 2-4-2 drinking technique, which divides fluid consumption during fasting into three stages as follows:

- 2 glasses when breaking the fast
Drink 2 glasses of water (500 ml) when breaking the fast, preferably before consuming heavy food.

- 4 glasses at night
Drink 4 glasses of water (1 liter) gradually at night, namely after breaking the fast until before going to bed. This helps meet daily fluid needs and keeps the body hydrated.

- 2 glasses during sahur
Drink 2 glasses of water (500 ml) during sahur, preferably not all at once but gradually. This helps the body stay hydrated during fasting during the day.

Benefits of the 2-4-2 drinking technique according to Dr. Kevin Mak who is also a digital content creator is as follows:
Prevent dehydration
Helps digestion
Maintain electrolyte balance
Increase energy

Maintaining fluid balance during fasting requires the right strategy. By implementing the right drinking technique, such as drinking gradually, choosing the right drinks, and following the 2-4-2 method from Dr. Kevin Mak, the body can stay hydrated without having to urinate frequently.

Start getting used to a healthy drinking pattern during Ramadan so that fasting feels lighter and your body stays fresh throughout the day.

(brl/tin)