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 a bit additional TLC to offset the shortage of meals and water consumption through the day. With that in thoughts, The Gaggler tapped 4 consultants from the fields of diet, health, skincare, and hair care for simple 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 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 pair of.7 litres (11-12 cups) for ladies. These think about fluids from water, drinks, and meals,” she says. “As a common 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 p.c of our each day water consumption comes from the meals we eat, particularly fruits, greens, and soups. Nice hydrating meals embody cucumber, lettuce, celery, radish, zucchini, watermelon, melon, grapefruit, and strawberry. These could be added to smoothies. Yoghurt can also be an excellent possibility since it’s about 80 p.c water.”
In distinction, she says the likes of espresso, tea and smooth drinks – all of which act as diuretics – ought to be averted throughout Ramadan. “Caffeinated drinks can improve fluid loss from the physique and lift threat of dehydration. In case you want some caffeine, go for inexperienced tea, which is taken into account to have robust antioxidant and anti inflammatory properties as properly.” Water apart, there are different drinks that may assist hydrate the physique, based on Farah. “Hold hydrated by water infused with lemon slices, berries, ginger, mint, star anise, or cinnamon so as to add a burst of flavour and well being advantages, too! Coconut water could also be an alternative choice because it incorporates some electrolytes. Natural teas reminiscent of chamomile, ginger, fennel, or peppermint assist hydration and can even help in digestion. Milk and unsweetened dairy-free drinks, like almond milk, are good choices as properly.”
We ask her for just a few outward indicators of dehydration price searching 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 embody dry pores and skin and decreased urine output. We may additionally 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 answerable for elimination of waste and toxin build-up, is 90 p.c water. Dehydration can thus have an effect on its operate. Keep in mind that water supplies lubrication for tissues, cartilage, and joints. Staying hydrated is important to assist 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 a bit adjustment as properly. “The very best 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 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 may maximise efficiency. Lots of people like to coach proper after breaking the quick with dates and milk or water, which may also be an possibility. Nevertheless, your exercise depth degree will have to be decreased on this case.”
As for a way we must always alter our exercise routines? “Sub-optimal hydration ranges have a mess of results on our physique and efficiency. Since dehydration vastly will increase threat of accidents, we wish to alter exercise depth. This implies lifting lighter weights and rising relaxation intervals between workout routines. An excellent reference could be decreasing your exercise depth by 15 to twenty p.c. You additionally wish to watch out with workout routines that embody sudden adjustments of ranges (burpees, inchworms), explosive strikes (energy jumps, sprints) and heavy overhead workout routines. The golden rule is hearken to your physique!”
Aleksandra says Ramadan must be seen as a deload part with regards to coaching. “Permitting our physique the time to get well won’t solely assist us come again to the place we left off, however can even 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 isn’t the time to interrupt your private finest, however slightly keep lively at ranges that really feel good and permit your self the time to get well.” She additionally (very rightfully) advises our readers to take mindset into consideration. “Since Ramadan is a non secular and religious month, it’s a nice time to apply 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, 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 delicate cleanser each day and scrub as soon as every week,” says Rebecca Treston, Medical Aesthetician and Laser Specialist at Dubai London Clinic. “Light exfoliation each 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 straightforward 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. On your each day anti-aging skincare wants, search for merchandise with vitamin C and A, as they’re the true rockstar substances 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 additionally 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 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 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 get rid of any toxins from the pores and skin, Rebecca advises ingesting loads of water between iftar and suhoor. “Maybe you can also 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 evening 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 a number of adjustments in our circadian rhythm; totally different hormones for various functions are secreted throughout day and evening. Analysis has proven us that day sleep isn’t as useful as evening sleep as a result of the physique solely repairs and rejuvenates throughout evening, 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, High 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 each 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. “Substitute your regular 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 alter your hair care routine accordingly. I additionally counsel utilizing a nourishing evening serum, just like the 8H Magic Evening Serum by Kérastase, earlier than going to mattress. It’ll nourish your hair when you sleep.”
Heating instruments like dryers, curlers, and straighteners additionally contribute to dry and brittle hair, based on Natalie, so decelerate on their use throughout this time. There are a few hydrating remedies on supply at Trevor Sorbie salon when you’re not the DIY kind and trying to are inclined to your hair, with two particularly advisable by the skilled in query. “The Naturaltech Nourishing therapy by Davines is ideal when you’re looking for a deeply moisturizing therapy, whereas the KeraStraight Smoothening and Hydrating therapy locks in energy and moisture for as much as 30 days,” she says.