5 Fruits for breaking the fast that are high in water content so you don't get dehydrated

Dehydration is the problem most often experienced when entering the fasting month because you cannot drink as often as usual. In order to avoid this problem, you need to know the correct drinking rules at dawn and breaking the fast. Apart from water, you can also meet your fluid needs by eating fruit rich in water content. The following is a selection of fruits high in water that can be used as a menu for breaking the fast.

Fruit rich in water content for breaking the fast menu

50 percent of the human body is water, this is what makes it impossible for everyone to lack fluids because it can cause health problems such as dehydration.

Based on the 2013 nutritional adequacy ratio (RDA), the daily fluid requirement for adults is around 2300-2600 ml per day.

Now that you have entered the fasting month, you need to meet your fluid needs by consuming water and fruit high in water at breaking fast and suhoor.

The following fruits can be consumed to reduce the risk of dehydration during the fasting month:

1. Watermelon

This red fleshy fruit is very fresh when used as a menu for breaking the fast. Based on Indonesian Food Composition Data, 100 grams of watermelon contains:

Water: 92 ml
Energy: 28 calories
Carbs: 6.9 grams
Fiber: 0.4 grams
Calcium: 7 mg
Phosphorus: 12 mg
Potassium: 93 mg
Sodium: 7 mg

Given that watermelon contains high water, its calorie content is very low, making it suitable for those of you who want to diet while fasting. Watermelon is also rich in antioxidants and lycopene which can reduce the risk of heart disease and diabetes.

You can eat watermelon immediately after peeling it or make it into a variety of refreshing snacks. For example, ice fruit for breaking the fast, juice, or watermelon popsicles that are cold and delicious to eat when breaking the fast.

2. Melons

Not much different from watermelon, melons also contain high enough water and can be used as a snack for breaking the fast. In 100 grams of melon contains:

Water: 90 ml
Energy: 37 calories
Carbs: 7.8 grams
Potassium: 167 mg
Calcium: 12 mg
Phosphorus: 14 mg

Melon is often used as an ingredient in fruit soup with watermelon because of its very refreshing taste. Although rich in nutrients, melon is a fruit with a high sugar content.

Therefore, people with diabetes should not overeat when eating melons.

3. Strawberries

Although they are often sour in taste and often make you shudder, strawberries have a fairly high water content and can be used as a meal for breaking the fast. Every 100 grams of strawberries contains:

Water: 90 ml
Energy: 32 calories
Sugar: 2.9 grams
Fiber: 2 grams
Fat: 0.3 grams
Calcium: 16 mg
Magnesium: 13 mg
Phosphorus: 24 mg

Apart from water, strawberries are also rich in fiber, antioxidants, vitamins and minerals to reduce the risk of inflammation, diabetes, Alzheimer's and heart disease.

If you are bored with fruit soup as an iftar meal, you can make strawberry sticks covered in melted chocolate.

4. Oranges

This fleshy and orange-skinned fruit is known for its high vitamin C content. But not only that, citrus fruits can also be used for breaking the fast menu because they contain high enough water. 100 grams of oranges contain:

Water: 87 ml
Energy: 45 calories
Fiber: 1.4 grams
Potassium: 472 mg
Vitamin C: mg
Sodium: 4 mg

Oranges are rich in antioxidants and flavonoids that can prevent cell damage by reducing inflammation.

The water and fiber content in citrus fruits help to control appetite during the fasting month and prevent overeating during this fasting month.

5. Pineapple

The fruit that grows in this tropical country has a sour and sweet taste, perfect for an after-meal snack iftar. 100 grams of pineapple contains:

Water: 88 ml
Energy: 40 calories
Carbs: 9.9 grams
Potassium: 111 mg
Phosphorus: 14 mg
Calcium: 22 mg

Pineapple also contains bromelain, an enzyme that has anti-inflammatory or inflammatory effects and relieves pain. In some cases, bromelain is used to reduce sinusitis.