{"id":5098,"date":"2022-04-04T09:00:00","date_gmt":"2022-04-04T02:00:00","guid":{"rendered":"https:\/\/ahligizi.id\/blog\/?p=5098"},"modified":"2022-04-02T14:36:18","modified_gmt":"2022-04-02T07:36:18","slug":"kiat-memenuhi-asupan-cairan-selama-puasa","status":"publish","type":"post","link":"https:\/\/ahligizi.id\/blog\/2022\/04\/04\/kiat-memenuhi-asupan-cairan-selama-puasa\/","title":{"rendered":"Kiat Memenuhi Asupan Cairan Selama Puasa"},"content":{"rendered":"\n<p>Puasa Ramadhan merupakan kewajiban bagi umat muslim untuk menahan diri dari makan dan minum serta hal yang membatalkan puasa. Bagaimana tips memenuhi asupan cairan saat puasa? Mari kita simak pada artikel berikut.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Puasa<\/h2>\n\n\n\n<p>Selama puasa di bulan Ramadhan, kesempatan minum air dibatasi hanya pada malam hari sejak matahari terbenam hingga terbit fajar. Bila kurang waspada, bisa terjadi dehidrasi ringan atau sedang di bulan puasa. Bila dipahami dan dilaksanakan dengan baik seharusnya puasa Ramadhan dapat meningkatkan kesehatan tubuh. Tetapi jika tidak dipahami terkait jumlah dan asupan cairan selama puasa dapat menyebabkan gangguan kesehatan. <\/p>\n\n\n\n<p>Orang yang berpuasa adakalanya mengalami rasa haus terutama menjelang berbuka puasa, tetapi sebaijnya diwaspadai jangan sampai rasa haus ini berlangsung tiap hari dan menimbulkan gejala bibir kering. Berdasarkan studi yang dilakukan di daerah dataran rendah dan panas serta di dataran tinggi dan sejuk menunjukkan lebih dari separuh subjek remaja mengalami bibir kering saat bulan Ramadhan. Kejadian ini lebih banyak dialami oleh subjek di daerah panas atau dataran rendah dibanding di dataran tinggi atau sejuk.<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/ahligizi.id\/blog\/2021\/04\/12\/tips-memenuhi-asupan-gizi-selama-puasa-ramad\">Baca : Tips Memenuhi Asupan Gizi saat Puasa<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Asupan <a href=\"https:\/\/ahligizi.id\/blog\/2021\/03\/22\/kebutuhan-cairan-saat-8-gelas-kurang-cukup\/\">Cairan<\/a> saat Puasa<\/h2>\n\n\n\n<p>Penyebab utama bibir kering selama puasa ramadhan yaitu karena kurang minum. Jumlah air minum yang dibutuhkan untuk hidup sehat dan aktif setiap hari tergantung ukuran tubuh, usia, aktivitas, dan suhu lingkungan. Seorang dewasa dengan aktivitas sedang membutuhkan sekitar 8 gelas air minum setiap hari.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/03\/damir-spanic-gzdspwIypvw-unsplash-683x1024.jpg\" alt=\"\" class=\"wp-image-3056\" srcset=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/03\/damir-spanic-gzdspwIypvw-unsplash-683x1024.jpg 683w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/03\/damir-spanic-gzdspwIypvw-unsplash-200x300.jpg 200w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/03\/damir-spanic-gzdspwIypvw-unsplash-768x1152.jpg 768w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/03\/damir-spanic-gzdspwIypvw-unsplash-1024x1536.jpg 1024w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/03\/damir-spanic-gzdspwIypvw-unsplash-1365x2048.jpg 1365w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/03\/damir-spanic-gzdspwIypvw-unsplash-scaled.jpg 1707w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<p><strong>Saat puasa tetap konsumsi air putih minimal 8 gelas\/hari dengan tips sebagai berikut :<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>2 gelas saat berbuka<\/strong> ( 1gelas buka puasa dan 1 gelas setelah shalat Maghrib)<\/li><li><strong>4 gelas di malam hari <\/strong>(1 gelas saat makan malam, 1 gelas setelah shalat Isya, 1 gelas setelah shalat tarawih, dan 1 gelas sebelum tidur)<\/li><li><strong>2 gelas saat sahur<\/strong> (1 gelas saat bangun tidur, 1 gelas ketika sahur)<\/li><\/ul>\n\n\n\n<p><strong>Minimalkan minum kopi dan teh saat puasa karena dapat meningkatkan pengeluaran urin dan mengundang rasa haus. <\/strong>Guna mencegah dehidrasi selama puasa perlu memperbanyak konsumsi buah saat berbuka, makan sayur berkuah saat makan malam atau sahur. Selain itu, juga menghindari bekerja dan olahraga di terik matahari, dan meminimalkan olahraga yang menguras keringat. <strong>Kalaupun terpaksa bekerja di terik matahari dan melakukan olahraga berkeringat, tambahkan konsumsi air minum 2- 3 gelas di malam hari. <\/strong><\/p>\n\n\n\n<p><strong><a href=\"https:\/\/ahligizi.id\/blog\/2022\/03\/07\/puasa-bagi-ibu-hamil\/\">Lebih Lanjut : Puasa Bagi Ibu Hamil<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pantau Urin<\/h2>\n\n\n\n<p>Pemantauan urin pagi tiap hari, untuk cek dehidrasi ringan atau tidak. <strong>Tanda seseorang mengalami dehidrasi ringan yaitu warna urin kuning pekat dan jumlahnya sedikit. <\/strong>Bila seperti ini maka asupan air putih perlu ditingkatkan pada malam berikutnya. Gunakan kartu Periksa Urin Sendiri (PURI) untuk memantaunya. Oleh karena itu, guna menghindari rasa haus yang berkelanjutan bahkan bibir kering serta tetap sehat berstamina di bulan Ramadhan maka minumlah air putih yang man dan cukup jumlahnya pada waktu yang diperkenankan. <\/p>\n\n\n\n<p>Berikut kartu Periksa Urin Sendiri (PURI)<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"736\" height=\"512\" src=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2022\/04\/photo_2022-04-02_14-07-11.jpg\" alt=\"\" class=\"wp-image-5105\" srcset=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2022\/04\/photo_2022-04-02_14-07-11.jpg 736w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2022\/04\/photo_2022-04-02_14-07-11-300x209.jpg 300w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2022\/04\/photo_2022-04-02_14-07-11-392x272.jpg 392w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2022\/04\/photo_2022-04-02_14-07-11-130x90.jpg 130w\" sizes=\"auto, (max-width: 736px) 100vw, 736px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Tips ter<a href=\"https:\/\/ahligizi.id\/blog\/2020\/11\/21\/air-kelapa-dan-status-hidrasi\/\">hidrasi<\/a> dengan baik saat puasa<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Selalu penuhi cairan dengan konsumsi air putih minimal 8 gelas per hari<\/li><li>Hindari minuman bersoda dan berkafein (kopi, minuman berenergi, dll)<\/li><li>Batasi minuman manis<\/li><li>Konsumsi sayur berkuah seperti sayur bening, sop, soto, dll<\/li><li>Makan buah setiap hari<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Referensi<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Santoso BI, Hardinsyah, Siregar P, Pardede SO. Air Bagi Kesehatan Edisi Kedua. Jakarta : Centra Communications. 2012.<\/li><li>Hardinsyah, Briawan D, Dwiriani CM, Devi M, Aries M. Kebiasaan Minum dan Status Dehidrasi pada Remaja dan Dewasa. Makalah pada Seminar Air Bagi Kesehatan. PERGIZI PANGAN Indonesia dan FEMA IPB. Bogor, 2009.<\/li><li>Urinary Indices of Hydration Status. Int J Sport Nutrition. 1994. 4(3): 265-269.<\/li><li>Urinary Indices During Dehydration, Exercise, and Rehydration. Int J Sport Nutrition. 1998. 8(4): 345-355.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Puasa Ramadhan merupakan kewajiban bagi umat muslim untuk menahan diri dari makan dan minum serta hal yang membatalkan puasa. Bagaimana<\/p>\n","protected":false},"author":15,"featured_media":5101,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_layout":"default_layout","footnotes":"","_wpscppro_custom_social_share_image":0,"_facebook_share_type":"","_twitter_share_type":"","_linkedin_share_type":"","_pinterest_share_type":"","_linkedin_share_type_page":"","_instagram_share_type":"","_medium_share_type":"","_threads_share_type":"","_selected_social_profile":[]},"categories":[2],"tags":[445,444,133],"class_list":["post-5098","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kesehatan-dan-gizi-lainnya","tag-air","tag-cairan","tag-puasa"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kiat Memenuhi Asupan Cairan Selama Puasa - Blog AhliGiziID<\/title>\n<meta name=\"description\" content=\"Puasa yaitu menahan diri dari makan dan minum serta segala yang membatalkan puasa. 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