Tips on safe fasting as Tanzania bakes in heatwave

Dar es Salaam. As Muslims observe the holy month of Ramadan and Christians mark the Lenten season, fasting under Tanzania’s scorching heat has become a significant challenge.

With temperatures soaring, particularly in regions such as Dar es Salaam, Tanga, and Kilimanjaro, dehydration has become a major concern for those abstaining from food and water for extended hours.

Fasting in extreme heat requires a strategic approach to hydration. While it may seem logical to drink large amounts of water at once, expert’s advice that the body absorbs water gradually.

According to Acting Manager of the Central Forecasting Office at the Tanzania Meteorological Agency (TMA), Dr Kantamla Mafuru, the ongoing heatwave, which is expected to subside as the rainy season begins, may cause discomfort and symptoms that resemble illness.

“As temperatures rise, the body attempts to regulate itself, leading to excessive sweating, which results in the loss of fluids and salts. This can cause muscle cramps, dizziness, and other symptoms similar to sickness,” he explained.

To counteract these effects, Dr Mafuru recommends increasing water intake during non-fasting hours to replenish lost fluids.

Additionally, eating fruits with high water content, such as watermelon, can help maintain hydration levels.

“Sometimes, consuming water-rich fruits like watermelon can help counteract the fluid loss through sweat,” he noted.

Dr Mafuru further advised against working for long hours in extreme heat and encouraged seeking shade whenever possible.

He also suggested using fans or other cooling devices to regulate body temperature.

“If we take these precautions, we can minimise the risks associated with the increasing heat,” he added.

He reassured Tanzanians that the current heatwave would soon end as the rainy season approaches, particularly in Zanzibar, Mafia, Morogoro, Kilimanjaro, Arusha, Manyara and Dar es Salaam.

“As the rains begin in the second week of March, temperatures in these areas are expected to drop significantly,” he said.

Meanwhile, Northern Zone Health and Nutrition Coordinator, Dr Daudi Gambo, advised fasting individuals to find shaded areas to prevent overheating.

“During the day, avoid direct exposure to sunlight or staying in poorly ventilated rooms. If at home, you can cool your body by taking a bath or pouring water over yourself,” he said.

For those in offices without access to water for cooling, he suggested using air conditioning or keeping windows open to allow airflow.

Dr Gambo also highlighted the importance of starting iftar with foods that stimulate enzyme production.

“In the evening, after the body has absorbed heat throughout the day, it is advisable to drink porridge to stimulate enzymes before consuming other foods. Eating dates or something slightly sweet helps stimulate enzyme production,” he explained.

On the other hand, Senior Nutrition Officer at Tumbi Region Referral Hospital, Fatma Mwasora, said to help reduce dehydration during fasting, it is beneficial to eat fruits and vegetables and avoid excessive salt intake.

“Too much salt and foods with strong spices during iftar increase the body’s need for water. Research shows that consuming large amounts of salt can cause thirst and harm individuals with heart disease or high blood pressure,” said Ms Mwasora.

She further added that it is advisable to reduce the consumption of drinks containing caffeine and nicotine, as research shows they increase water loss in the body and also elevate thirst.

“It is recommended not to consume caffeinated drinks together with iftar or suhoor, but rather before or after an hour, as they inhibit the absorption of iron minerals,” she shared.

Ms Mwasora also stated that it is best for people to reduce strenuous physical activities or work under direct sunlight and heat, as it can cause dizziness, nausea, difficulty breathing, or chest pain.

A combination of proper hydration and nutritious meals will ensure that those observing the fast remain in good health while maintaining their spiritual discipline.