Between rising temperatures and longer days, Ramadan will carry with it the problem of adequately hydrating between iftar and suhoor. There’s additionally the added matter of giving your pores and skin and hair a bit of further TLC to offset the shortage of meals and water consumption through the day. With that in thoughts, The Gaggler tapped 4 specialists from the fields of diet, health, skincare, and hair care for straightforward and sensible tricks to enhance hydration – right here’s what they needed to say.
Farah Hillou, Nutritionist at The Chiron Clinic
Our dialog with Farah Hillou, Nutritionist at The Chiron Clinic begins with the fundamentals, overlaying the perfect meals on the whole to hydrate the physique. “The U.S. Dietary Reference Intakes (DRI) of water is 3.7 litres (15-16 cups) per day for males and a couple of.7 litres (11-12 cups) for ladies. These think about fluids from water, drinks, and meals,” she says. “As a normal rule, we must always purpose to drink (in ounces) half of our physique weight (in kilos). Further fluids are wanted relying on exercise, season, and temperature. As much as 20 % of our day by day water consumption comes from the meals we eat, particularly fruits, greens, and soups. Nice hydrating meals embrace cucumber, lettuce, celery, radish, zucchini, watermelon, melon, grapefruit, and strawberry. These may be added to smoothies. Yoghurt can be an amazing choice since it’s about 80 % water.”
In distinction, she says the likes of espresso, tea and mushy drinks – all of which act as diuretics – must be prevented throughout Ramadan. “Caffeinated drinks can improve fluid loss from the physique and lift danger of dehydration. If you happen to need some caffeine, go for inexperienced tea, which is taken into account to have robust antioxidant and anti inflammatory properties as nicely.” Water apart, there are different drinks that may assist hydrate the physique, in accordance with Farah. “Preserve hydrated by way of water infused with lemon slices, berries, ginger, mint, star anise, or cinnamon in an effort to add a burst of flavour and well being advantages, too! Coconut water could also be another choice because it incorporates some electrolytes. Natural teas similar to chamomile, ginger, fennel, or peppermint help hydration and may assist in digestion. Milk and unsweetened dairy-free drinks, like almond milk, are good choices as nicely.”
We ask her for a couple of outward indicators of dehydration value looking for – chapped lips, for instance. “Signs are normally not current throughout early dehydration, however change into apparent once we are reasonably dehydrated,” she explains. “Outward indicators embrace dry pores and skin and lowered urine output. We can also begin to really feel thirsty, dizzy, fatigued, and develop a headache. Furthermore, we might expertise muscle aches and joint ache. The lymphatic system, which is chargeable for removing of waste and toxin build-up, is 90 % water. Dehydration can thus have an effect on its perform. Keep in mind that water gives lubrication for tissues, cartilage, and joints. Staying hydrated is crucial to help kidney perform, neurological perform, circulation, muscle contraction, physique temperature, and optimising digestion.” Farah additionally recommends breaking your quick with water, and consuming soup or broth adopted by a vibrant salad at iftar.
Aleksandra Macura, Private Coach and Scientific Dietitian at Improve Health
But it surely’s not simply what we eat and what we apply topically that issues – our exercise routines name for a bit of adjustment as nicely. “The very best time to coach throughout Ramadan could be round two to 3 hours after breaking the quick,” says Aleksandra Macura, PT and Scientific Dietitian at Improve Health. “This lets you have an excellent meal, replenish your vitality shops, optimise hydration, have sufficient time to digest the meal, and get into your exercise with optimum vitality ranges – that means you’ll be able to maximise efficiency. Lots of people like to coach proper after breaking the quick with dates and milk or water, which can be an choice. Nonetheless, your exercise depth stage will must be lowered on this case.”
As for a way we must always modify our exercise routines? “Sub-optimal hydration ranges have a large number of results on our physique and efficiency. Since dehydration vastly will increase danger of accidents, we wish to modify exercise depth. This implies lifting lighter weights and growing relaxation intervals between workouts. A very good reference may be decreasing your exercise depth by 15 to twenty %. You additionally wish to watch out with workouts that embrace sudden modifications of ranges (burpees, inchworms), explosive strikes (energy jumps, sprints) and heavy overhead workouts. The golden rule is take heed to your physique!”
Aleksandra says Ramadan must be seen as a deload part on the subject of coaching. “Permitting our physique the time to recuperate is not going to solely assist us come again to the place we left off, however may make us come again stronger than earlier than. Keep in mind that we don’t get stronger from the act of intense coaching, we get stronger throughout restoration from intense coaching. Ramadan is just not the time to interrupt your private greatest, however moderately keep lively at ranges that really feel good and permit your self the time to recuperate.” She additionally (very rightfully) advises our readers to take mindset into consideration. “Since Ramadan is a spiritual and religious month, it’s a nice time to observe mindfulness and shift our focus inwards, which may in flip assist us construct more healthy habits and make extra aware choices.”
Rebecca Treston, Medical Aesthetician and Laser Specialist at Dubai London Clinic
“To make sure an angelic glow through the holy month, change your common face wash with a cleanser containing glycolic acid (normal-dry pores and skin) or salicylic acid (oily pores and skin). In case your pores and skin is delicate, use a mild cleanser day by day and scrub as soon as every week,” says Rebecca Treston, Medical Aesthetician and Laser Specialist at Dubai London Clinic. “Light exfoliation day-after-day will stimulate your pores and skin whereas eradicating any useless pores and skin cells, imparting your pores and skin with a wholesome and radiant glow.” As for switching up the merchandise used, she provides: “Go for light-weight hydrating lotions or serums to let your pores and skin breathe simple and keep away from breakouts. Reapply a moisturising serum each time you wash your face to verify your pores and skin stays supple and hydrated. In your day by day anti-aging skincare wants, search for merchandise with vitamin C and A, as they’re the true rockstar elements that may change your pores and skin from drab to fab.”
Sticking with sunscreen, for apparent causes, is crucial. “UV rays from the solar are extraordinarily damaging to pores and skin. Not solely do they promote pigmentation issues, however additionally they injury the pores and skin’s collagen and elastin resulting in untimely ageing within the type of wrinkles and pores and skin sagging, so spend money on a broad-spectrum sunscreen,” she advises. And like Farah, she emphasises that you’re what you eat. “This yr, why not make a particular effort and keep away from oily/quick meals, sugar, and refined carbohydrates? Your pores and skin will thanks as you’ll keep away from blemishes, breakouts, and lacklustre pores and skin. As an alternative, eat contemporary greens, proteins, and fruits. Eat as many nuts as you’ll be able to – cashews and almonds are full of wholesome fibres, fatty acids, and proteins, thus efficient in sustaining your pores and skin glow. Fruits similar to strawberries and blueberries are excessive in antioxidants, that are identified for his or her constructive impact on wholesome pores and skin.”
To remove any toxins from the pores and skin, Rebecca advises ingesting loads of water between iftar and suhoor. “Maybe you may make certain a number of the meals you will have are water-based, like soups,” she advises. And final however not least comes magnificence sleep. “Get eight to 10 hours each night time if you wish to keep away from darkish circles across the eyes and a drained have a look at the tip of Ramadan. Our physique goes by way of a number of modifications in our circadian rhythm; totally different hormones for various functions are secreted throughout day and night time. Analysis has proven us that day sleep is just not as helpful as night time sleep as a result of the physique solely repairs and rejuvenates throughout night time, with peak restore exercise after midnight,” she explains. She additionally touches on how the physique’s focus shifts this time of yr. “The white blood cells within the physique begin to change into extra lively throughout Ramadan, and the physique repairs any broken cells at this stage, so it’s an ideal time to optimise your physique’s system of restore.”
Natalie Andrew, Prime Stylist and Coach at Trevor Sorbie
With hydration ranges dropping throughout Ramadan, dry and limp hair typically observe. A simple at-home hair hack to offset this? “Attempt to keep away from washing hair day-after-day, and keep away from scorching water because it solely provides to dryness,” says Natalie Andrew. She additionally shares her insights on what we must always and shouldn’t be utilizing. “Change your common shampoo and conditioner with hydrating ones, so the hair doesn’t dry out. It is because your hair will get a decrease quantity of nutritional vitamins throughout Ramadan, and you will need to modify your hair care routine accordingly. I additionally recommend utilizing a nourishing night time serum, just like the 8H Magic Night time Serum by Kérastase, earlier than going to mattress. It’s going to nourish your hair whilst you sleep.”
Heating instruments like dryers, curlers, and straighteners additionally contribute to dry and brittle hair, in accordance with Natalie, so decelerate on their use throughout this time. There are a few hydrating therapies on supply at Trevor Sorbie salon should you’re not the DIY kind and seeking to are likely to your hair, with two particularly beneficial by the knowledgeable in query. “The Naturaltech Nourishing therapy by Davines is ideal should you’re looking for a deeply moisturizing therapy, whereas the KeraStraight Smoothening and Hydrating therapy locks in power and moisture for as much as 30 days,” she says.