During Ramadan, Muslims in Indonesia fast for about 14 hours each day, abstaining from eating and drinking from dawn to sunset. With such a drastic change in diet, the body has limited time to regain energy and fluids, namely during sahur and breaking the fast. Therefore, maintaining hydration is the main key to staying fresh and energetic throughout the day.
One of the best ways to quickly hydrate your body is through fresh juices. The right combination of fruits and vegetables not only provides enough water intake but is also rich in essential nutrients that the body needs. Here are five of the best ingredients you can use to make healthy juices during Ramadan:
1. Dates – Natural Energy Booster
Dates are an excellent source of energy because they contain natural sugars that are quickly absorbed by the body. No wonder, dates are the main choice for breaking the fast. In addition to eating them directly, you can also make date juice by mixing water and dates that have been soaked overnight, then blending them until smooth. The result is a naturally sweet drink that provides instant energy without the addition of artificial sugar.
2. Cucumber – High Water Content for Optimal Hydration
With a water content of 97%, cucumber is the perfect choice to keep your body hydrated during fasting. In addition to being refreshing, cucumber also helps detoxify and cool the body, especially in hot weather. Simply mix cucumber with a little water and ice, then blend until smooth to get a refreshing juice.
3. Apples – A Combination of Hydration and Energy
Apples contain 88% water and are rich in natural sugars, making them a great choice for increasing stamina. Apple juice is often used as a natural rehydration drink, especially for children. However, because of its high sugar content, it is best to mix apple juice with water in a 1:1 ratio to keep it balanced and not too sweet.
💡 Tip: Use a slow juicer with a wide mouth for more practicality, because you can put in whole fruit without having to cut it first.
4. Coconut Water – Rich in Electrolytes to Restore Body Fluids
Coconut water is a natural electrolyte drink that is often used as a substitute for energy drinks. The mineral content such as potassium and magnesium helps restore body fluids lost during fasting. With a fresh taste and low calories, coconut water is perfect for consumption when breaking the fast or after sahur to keep the body well hydrated.
5. Lettuce – Potassium-Rich Body Fluid Balancer
Although rarely used in juices, lettuce is high in potassium, which helps maintain the body's fluid balance. Adding lettuce to juice not only adds nutrients but also provides a healthy, refreshing effect. Try mixing lettuce with cucumber and apple for a healthful green juice.
💡 Tip: To get maximum nutrition, use a slow juicer when processing green leafy vegetables so that not many nutrients are wasted.
By choosing the right ingredients for your juice during Ramadan, you can stay fresh, energetic, and hydrated throughout the day. Let's try these healthy juice creations to make your fasting run smoothly and your body stay fit!
