Ways to Protect the Kidneys from Dehydration During Ramadan

Water, which makes up approximately 60% of the human body weight and is an indispensable nutritional element for human life, has functions such as eliminating waste from the body through urination, defecation, and sweating, maintaining body temperature, ensuring joint lubrication, and preventing skin dryness. Anadolu Health Center Internal Medicine and Nephrology Specialist Assoc. Prof. Dr. Enes Murat Atasoyu stated that even mild dehydration can cause symptoms of fatigue and weakness, saying, "As the degree of dehydration increases, disturbances in other body functions also develop. To spend the month of Ramadan healthily, at least 2 liters of water should be consumed between iftar and sahur, especially to prevent damage to the kidneys after breaking the fast."

Emphasizing that the daily water requirement of a healthy person can vary depending on factors such as daily activity, body weight, climate characteristics, and the temperature of the working environment, Assoc. Prof. Dr. Enes Murat Atasoyu mentioned, "According to the report prepared by the World Health Organization on water requirements, the daily water needs of healthy adults living in temperate climate regions are around 2.7-3.7 liters, while in hot regions, this amount can reach 4-6 liters. Therefore, special attention should be paid to water consumption, especially during the summer months. In Ramadan, since people remain dehydrated during the day, it is important to ensure at least 2 liters of water is consumed between iftar and sahur."

So how should one cope with dehydration, especially during Ramadan? Assoc. Prof. Dr. Enes Murat Atasoyu provided the following information on the subject: "Not being able to drink water during the day due to fasting can lead to headaches, dizziness, or fatigue. It is important to conserve energy while fasting to manage dehydration and avoid excessive thirst. Light walks and exercises such as yoga meditation can be done, but it is essential not to tire the body unnecessarily, avoid heavy exercise, and refrain from behaviors that may lead to sweating, which can cause extra fluid loss. Additionally, one should avoid consuming excessive amounts of tea and coffee instead of water at iftar, as these beverages do not substitute for water and can also lead to dehydration."

Four Factors Affecting Water Requirements

Assoc. Prof. Dr. Enes Murat Atasoyu stated that individuals with chronic conditions requiring continuous treatment, such as kidney disease, hypertension, diabetes, and heart disease, should follow their doctor's recommendations regarding fluid intake. He outlined the factors affecting water requirements as follows:

1. Exercise: During intense exercise lasting more than an hour, additional sports drinks containing water and minerals should be consumed.
2. Ambient Temperature: Increasing water consumption in hot environments that cause excessive sweating helps prevent dehydration.
3. Health Issues: In cases of elevated fever, nausea, vomiting, or diarrhea for various reasons, it is crucial to increase water intake to replace lost fluids.
4. Pregnancy and Lactation: It is recommended to drink about 2.5 liters of water during pregnancy and around 3 liters during breastfeeding.