Between rising temperatures and longer days, Ramadan will deliver 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 just a little additional TLC to offset the dearth of meals and water consumption through the day. With that in thoughts, The Gaggler tapped 4 consultants from the fields of vitamin, 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, masking the very best meals usually 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 pair of.7 litres (11-12 cups) for girls. These consider fluids from water, drinks, and meals,” she says. “As a basic rule, we must always intention 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 each 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 also be a terrific possibility since it’s about 80 % water.”
In distinction, she says the likes of espresso, tea and mushy drinks – all of which act as diuretics – needs to be averted throughout Ramadan. “Caffeinated drinks can enhance fluid loss from the physique and lift danger of dehydration. In case you want some caffeine, go for inexperienced tea, which is taken into account to have sturdy antioxidant and anti inflammatory properties as nicely.” Water apart, there are different drinks that may assist hydrate the physique, in keeping with Farah. “Maintain hydrated by means of water infused with lemon slices, berries, ginger, mint, star anise, or cinnamon with the intention to add a burst of flavour and well being advantages, too! Coconut water could also be an alternative choice because it comprises some electrolytes. Natural teas reminiscent of chamomile, ginger, fennel, or peppermint help hydration and may also support in digestion. Milk and unsweetened dairy-free drinks, like almond milk, are good choices as nicely.”
We ask her for a number of outward indicators of dehydration price looking for – chapped lips, for instance. “Signs are normally not current throughout early dehydration, however turn out to be 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 could expertise muscle aches and joint ache. The lymphatic system, which is accountable for elimination of waste and toxin build-up, is 90 % water. Dehydration can thus have an effect on its operate. Keep in mind that water offers lubrication for tissues, cartilage, and joints. Staying hydrated is important to help kidney operate, neurological operate, 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 Medical Dietitian at Improve Health
However it’s not simply what we eat and what we apply topically that issues – our exercise routines name for just a little adjustment as nicely. “The most effective time to coach throughout Ramadan could be round two to a few hours after breaking the quick,” says Aleksandra Macura, PT and Medical Dietitian at Improve Health. “This lets you have a superb meal, replenish your power shops, optimise hydration, have sufficient time to digest the meal, and get into your exercise with optimum power ranges – which means you may maximise efficiency. Lots of people like to coach proper after breaking the quick with dates and milk or water, which can be an possibility. Nonetheless, your exercise depth degree will should be lowered on this case.”
As for a way we must always modify our exercise routines? “Sub-optimal hydration ranges have a mess of results on our physique and efficiency. Since dehydration drastically will increase danger of accidents, we need to modify exercise depth. This implies lifting lighter weights and growing relaxation intervals between workout routines. reference may be decreasing your exercise depth by 15 to twenty %. You additionally need to watch out with workout routines that embrace sudden adjustments of ranges (burpees, inchworms), explosive strikes (energy jumps, sprints) and heavy overhead workout routines. The golden rule is take heed to your physique!”
Aleksandra says Ramadan should be seen as a deload part in the case of coaching. “Permitting our physique the time to get better is not going to solely assist us come again to the place we left off, however may also 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 shouldn’t be the time to interrupt your private finest, however reasonably keep lively at ranges that really feel good and permit your self the time to get better.” She additionally (very rightfully) advises our readers to take mindset into consideration. “Since Ramadan is a spiritual and non secular 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 acutely aware selections.”
Rebecca Treston, Medical Aesthetician and Laser Specialist at Dubai London Clinic
“To make sure an angelic glow through the holy month, swap 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 delicate cleanser each day and scrub as soon as per week,” says Rebecca Treston, Medical Aesthetician and Laser Specialist at Dubai London Clinic. “Mild exfoliation day by day will stimulate your pores and skin whereas eradicating any lifeless 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 straightforward and keep away from breakouts. Reapply a moisturising serum each time you wash your face to ensure your pores and skin stays supple and hydrated. In your each day anti-aging skincare wants, search for merchandise with vitamin C and A, as they’re the true rockstar components that may change your pores and skin from drab to fab.”
Sticking with sunscreen, for apparent causes, is important. “UV rays from the solar are extraordinarily damaging to pores and skin. Not solely do they promote pigmentation issues, however in addition they harm the pores and skin’s collagen and elastin resulting in untimely ageing within the type of wrinkles and pores and skin sagging, so put money into 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 a substitute, eat contemporary greens, proteins, and fruits. Eat as many nuts as you may – cashews and almonds are full of wholesome fibres, fatty acids, and proteins, thus efficient in sustaining your pores and skin glow. Fruits reminiscent of strawberries and blueberries are excessive in antioxidants, that are identified for his or her constructive impact on wholesome pores and skin.”
To eradicate any toxins from the pores and skin, Rebecca advises consuming loads of water between iftar and suhoor. “Maybe you can also make positive among the meals you have got 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 take a look at the tip of Ramadan. Our physique goes by means of a number of adjustments in our circadian rhythm; completely different hormones for various functions are secreted throughout day and night time. Analysis has proven us that day sleep shouldn’t be as useful 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 turn out to be 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 usually observe. A straightforward at-home hair hack to offset this? “Attempt to keep away from washing hair day by day, and avoid sizzling 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. “Substitute your common shampoo and conditioner with hydrating ones, so the hair doesn’t dry out. It’s because your hair will get a decrease quantity of nutritional vitamins throughout Ramadan, and it is very important modify your hair care routine accordingly. I additionally counsel utilizing a nourishing night time serum, just like the 8H Magic Night time Serum by Kérastase, earlier than going to mattress. It should nourish your hair whilst you sleep.”
Heating instruments like dryers, curlers, and straighteners additionally contribute to dry and brittle hair, in keeping with Natalie, so decelerate on their use throughout this time. There are a few hydrating remedies on provide at Trevor Sorbie salon for those who’re not the DIY sort and seeking to are inclined to your hair, with two specifically beneficial by the skilled in query. “The Naturaltech Nourishing remedy by Davines is ideal for those who’re in search of a deeply moisturizing remedy, whereas the KeraStraight Smoothening and Hydrating remedy locks in power and moisture for as much as 30 days,” she says.