KARACHI: As the Holy month of Ramadan has started in Pakistan like other parts of the world, Muslims will fast for next month from dawn until sunset. However this year Ramadan is falling during the extreme hot days where the temperatures have reached the forty-zone and the fasting will be for around 15 hours. Doctors have advised people to be extra alert to avoid dehydration during the Holy Month. The combination of fasting and high temperatures requires proper hydration of the body, they say. Doctors have advised to drink at least eight glasses of water during your non-fasting time everyday. “Try not to drink large quantities of water all at once or a lot during a meal,” said Dr Qaiser Sajjad, Pakistan Medical Association (PMA) Secretary General. “Instead drink water between your meals. You can compensate for lack of water in the food you eat. This can be done by drinking 2 glasses of water at sehri, breaking your fast with another 2 glasses and drinking four or more glasses in the duration between. Health experts have warned that dehydration can cause undesirable side effects such as constipation, headache, dizziness, tiredness and dry skin. 60 to 70 percent of human body is made of water and any reduction in water intake can affect human body’s cells and nerves from functioning properly. “This is why it is absolutely essential to compensate the loss of water in your body,” said Dr Sajjad. According to him, water is best for thirst instead of other Ramadan drinks. Unlike water, other fluids contain a lot of sugar and can result in you consuming extra calories. “Drinking too much of the Ramadan drinks and other soft drinks will fill up your stomach and delay your digestion process. Therefore drinks like fresh juices, lassi could be used for those who don’t fancy plain water. Adding a flavour like a squeeze of lemon or mint could be a good idea, he added. Another public health physician Dr Suleman Otho said people should opt drinking fresh fruit juices rather than sweetened juices during non-fasting time. “Sweetened juices not only contribute to weight gain but are not as effective as fresh fruit juices in quenching thirst. Fresh fruit juices are rich in water and fiber and remain in the intestine for longer reducing thirst,” Dr Otho said. Experts have also stressed that apart from drinking the recommended amount of water and fluids after Iftar, steering clear from the sun and extreme heat is one way to avoid dehydration. Dr Otho also advised not to skip Sehri. “Skipping Sehri is a major contributor that can cause heat stress. Some people eat heavy dinners and skip Sehri, but this puts them at a higher risk of heat stress,” he added. Health experts also advised people abiding by the rule of eating five portions of fruit and vegetables a day is another way of ensuring you get as much water as possible from your food. In addition you should target types of food naturally loaded with fluids like water melon, lettuce, strawberries, broccoli, and citrus fruits. Drinking iced water to break your fast does not replenish your thirst but can cause your blood vessels to contract and cause indigestion. For this reason, it is recommended you drink water at room temperature or slightly cold, they said.