Ramzan Aur Dehydration: Ek Aham Masla
Kya aap jaante hain? Roze ke dauraan dehydration ka risk zyada hota hai, jo kamzori, sar dard aur behoshi ka sabab ban sakta hai. Isliye, sehat ka khayal rakhna bohot zaroori hai. 
Roze Ki Ahmiyat: Jism Aur Rooh Ki Paaki
Roza sirf ibadat nahi, balki jism aur rooh dono ki paaki ka ek tareeqa hai. Lekin dehydration ka khatra hamesha rehta hai, isliye pani peene aur sehatmand ghiza ka intekhab zaroori hai. 
Dehydration Ke Khatraat: Sehat Par Asar
Dehydration ke kuch nuksan:
 Masla |  Asar |
|---|---|
| Pani ki kami | Kamzori aur thakaan  |
| Salt imbalance | Chakkar aur sir dard  |
| Extreme cases | Behoshi aur medical emergency  |
Bachne ka tareeqa? Proper hydration aur sehatmand diet. 
Sehri Mein Dehydration Se Bachao: Pani Aur Sehatmand Ghiza
Sehri mein agar sahi pani aur ghiza na ho toh din bhar pyaas lag sakti hai. 
Pani Ki Ahmiyat: Jism Ko Hydrated Rakhna
Sehri Mein Kitna Pani Peena Chahiye?
| Time | Pani Ki Miqdar |
| Sehri se pehle | 1-2 glass  |
| Sehri ke dauraan | 2-3 glass |
| Sehri ke baad | 1 glass  |
Avoid: Tea aur coffee, kyunki yeh dehydration badhate hain. 
Sehatmand Ghiza: Fruits Aur Vegetables
Electrolytes Wale Khane: Yeh aapko hydrated rakhne mein madad denge. 
 Fruit / Vegetable | Pani Ki Miqdar |
| Kheera | 96% |
| Tarbooz | 92% |
Gajar  | 88% |
Palak  | 93% |
Namkeen aur spicy khane se parhez karein! Yeh pani ki kami ka sabab ban sakta hai. 
Iftaar Mein Dehydration Se Bachao: Aahista Aahista Pani Peena
Roza kholne ka sahi tareeqa yeh hai ki pani dheere dheere piya jaye. 
Iftaar Mein Pani: Sahi Tareeqa
Pani ka balance rakhna bohot zaroori hai:
 Time |  Pani |
| Roza kholte waqt | 1 glass |
| 10 min baad | 1 glass |
| Khana khane ke baad | 2 glass |
Meethe Mashrubat se Parhez: Yeh sirf pyaas ko barhata hai aur weight bhi badhata hai!
Hydrating Fruits: Tarbooz Aur Kheera
Iftaar mein yeh fruits zaroor shamil karein:
- Tarbooz – Instant hydration aur vitamins ka behtareen source.
- Kheera – Cool aur refreshing, dehydration se bachata hai.
Dahi Aur Lassi: Thandak Aur Hydration
Yeh aapko instant energy aur hydration dein ge:
- Lassi – Cooling effect aur digestion ke liye behtareen.
- Dahi
– Probiotics jism ko healthy aur fresh rakhte hain.
Din Bhar Dehydration Se Bachao: Kuch Zaruri Tips
Zyada garmi aur paseena aane se dehydration ka khatra hota hai. Isse bachne ke liye yeh tips follow karein:
Dhoop Se Bachao 
– Shade mein rahiye aur direct sunlight se bachiye. Kam Mehnat Wale Kaam 
– Agar possible ho toh heavy physical work avoid karein. Kapde Halaq Rakhain 
– Halke aur airy kapde pehnen jo paseena absorb karein.
Dehydration Ki Alamat: Pehchan Aur Elaaj
Agar aap yeh symptoms mehsoos karein toh dehydration ka signal ho sakta hai:
Alamat: Pyaas, Kamzori, Aur Chakkar
Common Symptoms:
Excessive pyaas
Kamzori aur fatigue- Chakkar aur sir dard
Elaaj: Pani Aur Electrolytes
Instant Solutions:
- ORS solution
– Hydration ke liye best hai. - Narial Pani
– Electrolytes se bharpoor hota hai. - Salt aur Sugar Water
– Emergency mein ghar ka remedy kaam aata hai.
Severe case mein doctor se rabta karein! 
Ramzan Mein Tandurusti: Dehydration Se Bachao Ka Khayal
Ek Sehatmand Lifestyle:
- Sahi diet – Healthy aur hydrating khana.
- Proper sleep
– Kam az kam 6-8 ghante. - Hydration balance – Pani aur fresh juices ka zyada istemal.
Doctor Se Mashwara: Agar dehydration severe ho toh bina deri ke doctor se rabta karein.
Conclusion: Ramzan Mein Dehydration Se Bachao – Sehatmand Roze Ka Raaz
Doston! Ramzan mein dehydration se bachne ke liye sahi khana, pani, aur lifestyle ka khayal rakhna bohot zaroori hai. 
Recap:
Sehri mein zyada pani aur hydrating khana khao Iftaar mein dheere dheere pani piyo Din bhar direct sunlight se bacho Agar dehydration ho toh turant pani aur ORS lo 
Ramzan Mubarak! Allah aapke roze qubool karein. 
