Nutrition Expert Advises Gradual Hydration and Balanced Eating Ahead of Tisha B'Av Fast

As Tisha B'Av falls during the hot summer days this year, proper health preparation is crucial to safely observe the fast and avoid dehydration. Luda Nevo, Nutrition Director at "Tzabar Refuah - Hospital at Home," emphasizes that preparation should begin early on the fast day morning with gradual water intake to prevent dehydration, especially amid heat and humidity. She advises against drinking large amounts of water just before the fast, recommending steady hydration throughout the day and minimizing sun exposure and physical exertion for those outdoors.

Nevo highlights the importance of monitoring salt intake, warning that high-sodium foods like salty snacks, pickles, cheeses, fast food, and processed meats can increase thirst during the fast. Instead, she suggests seasoning with lemon, garlic, herbs, and spices. Contrary to common practice, she advises not to skip meals during the day to save appetite for the pre-fast meal, as extreme hunger can lead to overeating. Balanced meals including proteins such as eggs, low-salt cheeses, yogurt, legumes, and fish are recommended.

The pre-fast meal itself should be moderate and simple, avoiding heavy or large portions that can cause discomfort during the fast. Excessive sweets are discouraged due to blood sugar fluctuations that may increase hunger. After the fast, Nevo recommends breaking it gradually, starting with water and light foods like dates or bread, followed by a balanced meal with carbohydrates, protein, and vegetables. She stresses that overeating after the fast can burden digestion.

For individuals with chronic conditions such as diabetes, heart disease, kidney disease, or hypertension, or those on regular medications, Nevo urges consulting their physician and a rabbinic authority before fasting. Medication regimens should not be altered without professional guidance. Ultimately, she concludes that successful fasting depends on consistent hydration, balanced nutrition, salt reduction, and attentive body awareness throughout the day, not just on the pre-fast meal.