By Mario Meouchi | Staff Writer
With Ramadan at our doorstep, it is important to remember the significant and rich history of Islam. Setting aside the importance of the tradition of Ramadan and what it represents in the context of Islam, it truly is a rough test of both will and resilience. This includes the long hours of fasting, which cover most, if not all, of the day, and are quite rough on both the mind and body. With water making up 75% of a baby’s body and 55% of that of the elderly, it is, indeed, a large and vital part of our bodies, and any lack is undoubtedly problematic. Muslims who take part in the fast must fast not only from food but from water as well (assuming the health of the individual allows them to). Fluid intake is important, but what if that simply was not an option, for religious reasons, among other reasons? What are the risks that entail a lower water content in one’s body? How can we deal with dehydration?
It is no surprise that a large portion of blood is made up of water. This liquid plays a very important role in the volume of blood and is thus the core compound of the cardiovascular system. Blood volume goes up following intakes of water and goes down with its loss via excretion, sweating, bleeding, etc. Blood donors risk suffering syncope, a term used for a usually non-serious loss of consciousness that doesn’t last long. This syncope is associated with a drop in blood volume, which is followed by a drop in blood pressure. Although it doesn’t pose much of a threat, it is preventable through the consumption of a beverage with a high water content, like juice or, obviously, water.
Water is an important part of the body’s regulation of its temperature, called thermoregulation. When a liquid evaporates, it takes some energy with it. This logic also applies to sweat, which is primarily composed of water alongside other substances. The body secretes sweat in hopes that it will absorb heat and evaporate, cooling the organism in the process. The secretion of sweat depends on the body’s supply of water, which, if depleted, disrupts this process, potentially leading to overheating, heat exhaustion, and heat stroke. A healthy mind requires a healthy body, and vice versa:
- The brain is affected by dehydration. Mild dehydration may cause disruptions in mood and cognitive functioning, such as alertness, concentration, and short-term memory. This may be important for university students who are fasting during Ramadan, as their academic schedules and workloads may make it so that their GPAs could suffer from this. These effects even go as far as affecting perceptual discrimination, arithmetic ability, visuomotor tracking, and psychomotor skills.
- The body is affected by dehydration. Physical fatigue is one of the prominent symptoms of dehydration, as we see a decrease in endurance and an increase in perceived effort. Even though it may be reversed after adequate rehydration, failing to do so makes it so that these consequences persist for hours, even after the physical activity stops. Athletes are advised to properly hydrate if they want to stay on their A-game. It is also known that folk wisdom states that headaches are caused by dehydration, and although there may be many underlying factors and variables, proving that it holds truth. Next time your head hurts, take the hint! Water intake was shown to decrease both the intensity and the duration of headaches.
How can we avoid dehydration in the context of Ramadan? A significant amount of water is lost via sweating, especially during hot weather. Another cause of water loss comes from the consumption of dehydrating foods, such as those that contain high levels of salt or sugar. Changing one’s lifestyle temporarily is important during this period. Those changes should prioritize the minimization of water loss in whatever way possible. Minimizing exercise during the day, being shielded from the sun during hot weather, staying cool, and minimizing heat gain. These apply during the day since it is allowed to eat and drink during the night. It is also important to note that stocking up on water by drinking as well as refraining from eating dehydrating foods right before fasting starts will definitely help.
Water makes up a significant portion of our body, at 55-75%, which makes it quite important. It is used in virtually every mechanism and process, and its presence in low quantities has adverse effects on the body. Such effects include low blood pressure, syncope, disruptions in thermoregulation, and many physiological and mental disruptions such as headaches, fatigue, endurance, decreased alertness, short-term memory, and concentration. Ramadan makes the problem of dehydration relevant, as it is prohibited to drink water during fasting hours. Solutions mainly include temporary lifestyle changes such as minimizing exercise, exposure to the sun, staying cool, minimizing heat gain, and keeping track of when and what we’re consuming right before fasting starts. Ramadan Kareem, and may your perseverance be rewarded!
References:
Barry M Popkin, Kristen E D’Anci, Irwin H Rosenberg, Water, hydration, and health, Nutrition Reviews, Volume 68, Issue 8, 1 August 2010, Pages 439–458, https://doi-org/10.1111/j.1753-
Shingu, K., Mori, K. (1996). Heatstroke. In: Morio, M., Kikuchi, H., Yuge, O. (eds) Malignant Hyperthermia. Springer, Tokyo. https://doi-org/10.1007/978-4-431-68346-9_24