I started fasting on Yom Kippur as an adult, about 10 years ago.
A couple times I had to drink a glass of water either after Kol Nidre or before Shacharit, because I felt completely dehydrated (I did go on with the fast after that)
What steps do you recommend to avoid this situation? Foods to avoid during the previous meal? Specific hydration steps?
Answer
Please see "The Segal Guide to Fasting For Yom Kippur (from a Medical Perspective)," written by a physician. The very first point he deals with is the thirst issue you raised.
Most people think the difficulty about fasting is feeling "hungry". However, avoiding thirst is much more important for how you feel. Not only do you avoid the discomfort of thirst but you are also well hydrated and swallow frequently, so your stomach does not feel as empty.
One important way to remain well hydrated is to avoid drinks or foods that cause your body to get rid of water. Such foods and drinks include alcohol, tea, caffeinated coffee and chocolate. Another important rule is to avoid consuming much salt. Salt causes a person to feel thirsty despite having a "normal" amount of water, because extra water is needed for the extra salt. For this reason you should avoid processed foods containing lots of salt such as pickles, cold cuts, or cheese. Most tomato sauces, canned fish and smoked fish have a lot of added salt. Since Kosher meat has a high salt content it may be best to choose a main course such as fresh fish, canned no-salt tuna fish or a de-salted meat such as boiled chicken.
By avoiding these types of foods and drinks in the several hours before a fast, you can avoid either losing water or needing extra water. Other actions that cause the body to lose water, such as perspiring in warm clothing, should also be avoided during the fast.
Hope you have a successful and meaningful fast this year!
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