Due to the hot weather in summer, the need for water increases significantly. Some mineral losses may occur in individuals who lose fluid from their bodies due to heat. The biggest loss of these minerals is sodium. Individuals who work hard in hot weather and sweat excessively can easily compensate for the sodium they lose by drinking salty ayran at iftar. We do not recommend drinking salty ayran for sahur. Then, it will increase the feeling of thirst during fasting and may also cause edema in the body.
Phosphorus loss also occurs in the body due to sweating while fasting in hot weather. The best source to compensate for this loss is fish. Foods containing protein, such as cheese, milk and yoghurt, are good sources of phosphorus. In order to balance mineral losses in the body during Ramadan, protein consumption should be ensured in certain amounts.
Salt and Mineral Requirements during Fasting
Dates, an indispensable food of iftar tables, are rich in many vitamins and minerals. Eating dates while breaking the fast immediately replenishes these vitamins in the body and is very healthy. Dates are also effective in relieving fatigue during fasting.
Date is a food rich in fiber and minerals. It contains a lot of sodium, potassium, magnesium, calcium, iron minerals and B vitamins.
While fasting, you can drink a bottle of soda every evening during Ramadan after iftar to reduce stomach bloating and indigestion and to meet the intense mineral needs.
Yoghurt should be an indispensable part of the iftar table. It is the best source of calcium and phosphorus.
In order to increase the absorption of iron mineral during fasting and prevent its deficiency in the body, it is necessary to reduce the consumption of tea and coffee at sahur and iftar or, if possible, avoid it at all. Substances in tea and coffee cause iron in foods (green leafy vegetables, meat, etc.) to be removed from the body without being used. Consuming tea or coffee 2 hours after iftar does not have a negative effect on iron absorption.
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