Table of contents:
- Why are pilgrims prone to dehydration?
- How to prevent dehydration during Hajj?
- Anticipating loss of body fluids
- Pay attention to any symptoms of dehydration
- Check the urine color
- Forget the standard of drinking 8 glasses of water a day
- Always carry fluids of any kind
The need for body fluids must be fulfilled every day. The demands of this body do not look at the activities or activities that you are doing, even though you are carrying out strenuous activities such as the pilgrimage even once. Naturally, because when you lack fluids, the body's functions will be disturbed and not run as it should. For this reason, it is important to prevent dehydration during the pilgrimage.
Why are pilgrims prone to dehydration?
Weather is a major factor in someone experiencing dehydration during the pilgrimage. High temperatures that can touch 40 degrees C cause the body to lose more fluids, especially for people who cannot quickly adjust to the climate of a new place or rarely exercise.
Preventing dehydration during Hajj is important because more than 5 liters of water and 20 grams of salt in the body are lost in one day. Although most cases of dehydration are relatively mild, symptoms that may include fatigue, dizziness, and muscle cramps can be treated immediately by resting, lowering body temperature, and restoring water and salt levels in the body. However, if left unchecked, it can causeheat stroke.
How to prevent dehydration during Hajj?
Pilgrims will fulfill the obligation of walking more than 15 km in 24-48 hours or two days. Thus, dehydration and health problems caused by hot temperatures are prone to occur.
Therefore, preventing dehydration is one of the main things that must be done so that the pilgrimage can run optimally. What can you do to avoid dehydration? Here are a few tips.
Anticipating loss of body fluids
The first thing to prevent dehydration during Hajj is to know your daily fluid needs. Men and women need an average of two to three liters of fluids a day plus fluids lost through sweating or due to diarrhea and vomiting.
Walking in the hot sun can easily cause the body to lose 2-3 liters of water. You just need to add it, the first 3 liters are daily needs plus the 3 liters of fluid lost, so you need 6 liters of fluid. Indeed, not everyone needs that much fluid intake, but what needs to be emphasized is to always fill in body fluids.
Pay attention to any symptoms of dehydration
Dehydration is one of the health problems that definitely triggers symptoms, including when you perform the pilgrimage. There are physical signs that are signals from your body that you are running low on fluids, including:
- Thirsty
- Headache
- Fatigue
- Throws up
- Reddish facial skin
You may also feel more irritable or feel less energized. When you feel some of these symptoms, it is likely that the fluid level in the body needs to be increased immediately. By being sensitive to the symptoms, it can be easy to prevent dehydration during Hajj.
Check the urine color
The color of urine or urine can be a sign whether the body is dehydrated or not. If you find the color of urine is dark yellow or even dark brown, it means you are lacking fluids.
Preventing dehydration during Hajj in this way is quite easy. Immediately fill the need for fluids until your urine is clear or light yellow.
Forget the standard of drinking 8 glasses of water a day
The standard of drinking 8 glasses of water a day is actually a general guide. Everyone is in a different environment or situation so that the need for fluid intake is not the same. Especially if you are doing the pilgrimage.
You can see the symptoms of dehydration as previously described. Immediately meet the daily fluid needs according to each condition.
Always carry fluids of any kind
Water is indeed the best type of drink. However, other drinks such as fruit juices can also provide benefits as fluids for the body. Therefore, there is no need to restrict drinks too strictly. As long as you pay attention to the content, any drink, especially natural ones, can restore the body's need for fluids.
In addition, you should choose supplements that can increase endurance. contains vitamin C, vitamin D, and zinc in effervescent format (water soluble tablets) which are absorbed more quickly by the body. In addition to being effective at increasing endurance, at the same time, the needs for fluids in the body are also met so that you avoid dehydration.
You need to prevent dehydration during Hajj for smooth and solemn time of worship. Keep in mind, prevention is always better than cure. Don't wait for symptoms of dehydration to appear and always have water or drinks available during the pilgrimage.
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