Experts Advise Hydration and Balanced Meals to Safely Navigate Tisha B'Av Fast Amid Heatwave

As Israel faces a heatwave during the Tisha B'Av fast, clinical dietitian Luda Nevo from Tsabar Medicine highlights the increased risk of dehydration due to high temperatures and sweating. She stresses that preparation for the fast should begin early in the day with regular water intake rather than consuming large amounts just before the fast starts. Nevo advises spreading water consumption throughout the day and avoiding sugary, carbonated, or juice drinks, which do not prevent dehydration better than water.

Reducing salt intake the day before the fast is also recommended to lessen thirst during the fast. Foods high in sodium such as salty snacks, cheeses, pickles, processed foods, and fast food should be limited. Instead, meals can be seasoned with lemon, garlic, turmeric, paprika, black pepper, and herbs. Nevo warns against skipping meals to "save appetite" for the breaking fast meal, as extreme hunger can lead to overeating. She recommends eating regular meals including breakfast, lunch, and snacks to arrive at the fast-breaking meal moderately satiated.

Regarding nutrition during the nine days of mourning, when meat and poultry are avoided, Nevo suggests alternative protein sources like eggs, unsalted cheeses, yogurt, tofu, lentils, beans, and chickpeas. Fish can be included depending on family customs. Examples of suitable meals include fish with rice and vegetables, pasta with tomato sauce and tofu, shakshuka with bread, or legume-based dishes.

The fast-breaking meal should be simple and modest, in line with religious customs, avoiding meat, poultry, and wine. Recommended options include bread with hard-boiled eggs or omelet, unsalted cheese, vegetables, mujaddara, legume stews with rice or potatoes, and vegan dishes with tofu or legumes. Large or heavy meals before the fast can cause discomfort, and excessive sweets are discouraged due to sugar spikes and subsequent hunger.

To break the fast, it is best to start slowly with water, followed by a date, bread, or a simple cookie, then a light meal such as soup, sandwiches with cheese and eggs, yogurt with bread, or a balanced meal with carbohydrates, protein, and vegetables. Nevo emphasizes that there is no need to compensate for the fast with a large meal, as overeating fried or sugary foods can cause stomach pain and discomfort.

People with chronic illnesses like diabetes, heart disease, kidney disease, or hypertension, and those on regular medications, should consult their doctors before fasting and not alter medication without medical advice. Overall, safe fasting requires consistent hydration, reduced salt intake, balanced eating throughout the day, and a simple fast-breaking meal to manage the fast comfortably during the summer heat.