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Fasting? Not that the activity must be stopped. Although holding back thirst and prison all day is not an easy thing, especially with a busy activity schedule that demands physical activity carried out outdoors with the hot sun conditions. No need to be afraid of canceling fasting, the body can be prepared to undergo activities as usual even though they are fasting in the following ways.
Food and drink needed at dawn
Reported on the British Nutrition Foundation page, when sahur is needed is the intake of complex carbohydrates and fiber, for example such as brown rice, wheat bread, or oatmeal. Intake of fiber can be obtained from your vegetable menu at dawn and also fruit dishes. This intake is very important to keep you strong and full for longer.
In addition, not only the energy-producing substances you need, but no less is the liquid. Fluid at dawn is very important to keep the body from dehydration. In addition to water, drinks containing electrolytes are very important to keep fluids longer in the body when fasting.
The composition of electrolyte drinks is similar to body fluids and makes your fast free from dehydration. The effect, rapid thirst, headaches, difficulty concentrating, prone to pain, fatigue, nausea and vomiting will not dare to approach.
Any busy activity you can face without fatigue means that the body is able to compensate for the electrolyte needs that have been fulfilled since sahur.
Actually what is electrolyte and ION? Why is it needed?
The liquid in the human body contains electrolytes, chemicals that when dissolved in water will produce ION. ION is what will play an important role in the body regulating cell pressure in the body to maintain the function of muscle and nerve cells.
When you fast, your body loses more fluid, and you don't have much time to drink except for sahur and when breaking fast. The risk of dehydration will be even higher for people who fast. If you are dehydrated, besides feeling fast thirsty, you will also experience headaches, difficulty thinking / concentration, susceptibility to pain, fatigue, and nausea and vomiting.
For this reason, it is recommended that a beverage containing ION at dawn is based on research by Chang CQ, et.al. entitled Effects of Carbohydrate-Electrolyte Beverage on Blood Viscosity After Dehydration in Healthy Adults, after 3 hours of consuming ION drinks, the liquid still remains in the body up to ± 80% while if you drink plain water or tea only last ± 60%.
Ion content also helps bind fluids to last in the body longer, and the process of removing fluids does not take place quickly after drinking. Unlike other types of drinks that provide a diuretic effect (making urination fast).
Therefore, do not underestimate the ION needs at dawn. With enough electrolytes from drinks at dawn, this can make the body's fluids stay longer so that it prevents dehydration and you don't need to be afraid of canceling as fast as any activity you will face.
