While having the right food and drinks at sahur can keep you going throughout the day, it is also important to choose the right drink for breaking of fast.
Since the body loses liquid through sweat and urine, you need healthy, refreshing drinks when breaking fast to fight dehydration and restore energy levels.
Subang Jaya Medical Centre Dietetics and Food Services manager Nurul Aziah Musa says breaking fast with the right food and drinks is crucial. “With our hot climate, fluids are lost through sweat.
A nutritious drink can restore your energy and hydration levels after you break fast,” she says. “It is essential to make wise beverage choices and have a healthy meal planned for berbuka.”
Here are some drinks you should consider:
Barley Lime ❋ Barley Lime Barley is rich in phytochemicals, fibre, minerals and nutrients. It not only brings down body heat but is also very easy to digest. With such cooling properties, barley and lime make a good combination for replenishing fluids and minerals lost in the day.
Soya Bean Drink ❋ Soya Bean Drink Soya bean is naturally high in essential fatty acids, protein, fibre, vitamins and minerals. Probably the most popular Ramadan drink, soya bean is great for buka puasa and sahur because, apart from hydrating the body, it contains enough sugar and protein.
Honey Lelp ❋ Honey Lemon Honey and lemon mixed in warm water can help flush out toxins from your body as well as hydrate and cleanse the digestive system. It also nourishes the liver and helps detox. It is a great drink for maintaining healthy skin and weight during the fasting month.
Watermelon Juice ❋ Watermelon Juice Listed as one of Prophet Muhammad’s favourite foods, watermelon contains 91 per cent water, so it is the perfect drink to help you stay hydrated and prevent heat stroke. Add mint leaves to the drink to make it more refreshing. To ensure you get the full benefit, avoid adding sugar to the juice.
Strawberry and Lemon-infused water ❋ Strawberry and Lemon-Infused Water Strawberry and lemon-infused water is tasty and refreshing. Water infused with fruit will help with detoxification, energy and hydration. Infused water has no calories, making it a very powerful drink in your effort to lose weight and gain better health during Ramadan. It will also flush toxins from your system.
❋ Chia Seed Syrup Chai Seed Syrup Chia seeds are super packed with Omega-3s, protein, calcium, iron, zinc and antioxidants. The tiny seed is an excellent source of fibre which will help prevent constipation due to the low fibre and water intake during Ramadan. It absorbs 30 times its weight in water, so it helps regulate body fluid levels and retain electrolytes. You can mix the seeds in syrup or drinks for breaking of fast.
❋ Coconut Water Coconut Water Described as a super hydrating drink. Coconut water is packed with simple sugars, electrolytes and minerals to replenish the body when it is dehydrated. Coconut water is said to be more effective at hydrating the human body than sports and energy drinks. To get the full benefit, drink pure coconut water without ice.
Dates Smoothie ❋ Dates Smoothie Rich in fibre, vitamins and minerals, dates are the food of choice for buka puasa. To make it more delicious, try date milkshake or smoothie. Soak dates in warm milk and drink the concoction or you can blend them together. Whether you use only dates or add other types of fruits, the drink has plenty of nutrients and can keep you feeling full.
Green Tea ❋ Green Tea Green tea is the best alternative for those who want to reduce tea and coffee intake during Ramadan. Coffee and tea are diuretics which force your body to produce more urine. When you lose too much sodium and water, you become dehydrated. But green tea is an excellent hydrator. Have a glass during buka puasa to contribute to your daily fluid requirements.
Mango Lassi ❋ Mango Lassi This drink will revitalise your tastebuds and provide you with the energy required during break of fast. Mango has vitamins A, Band C. Combined with protein-rich yoghurt or milk, it makes a nutritious drink 9 to keep you going for hours
Water ❋ Water Water is still a very good source of hydration. Have at least two glasses of water before you eat solids. To ensure you continue to replace lost fluids, carry a bottle of water so you can drink in between Tarawih prayers.
Staying healthy during Ramadan:
❖ Drink plenty of water and eat hydrating foods. Make sure you drink plenty of water between iftar and sahur. You tend to sweat more in hot weather, so it is important to replace fluids lost during the day. You can also increase water intake with hydrating foods such as watermelon. Avoid caffeinated drinks such as coffee, tea and cola because caffeine can make you urinate more often and this may increase dehydration. Fizzy drink also has plenty of sugar which will add calories to your diet.
❖ Consume the right foods to ensure enough energy during the day. Sahur should be a wholesome meal that provides you with enough energy during the day. Complex carbohydrates make a long-lasting source of energy. These include fruit and vegetables, whole grain beans, chickpeas and lentils. Take low-fat dairy products and try to incorporate healthy fats such as avocado, unsalted nuts, salmon, olives and olive oil.
❖ Replenish energy levels with a healthy, balanced diet. Eating at least three dates is a traditional and healthy way to break fast. Dates are an excellent source of fibre. Vegetables will provide vital vitamins and nutrients. Choose whole grains such as brown rice, quinoa and legumes like lentils and chickpeas. Grilled or baked lean meats, chicken (without skin) and fish are great sources of protein. Avoid fried and processed foods high in fat or sugar. Lastly, eat slowly to avoid overeating.