{"id":13134,"date":"2026-02-25T02:28:31","date_gmt":"2026-02-25T02:28:31","guid":{"rendered":"https:\/\/umsu.ac.id\/health\/?p=13134"},"modified":"2026-02-25T02:28:31","modified_gmt":"2026-02-25T02:28:31","slug":"minuman-sehat-saat-buka-puasa-berdasarkan-anjuran-kemenkes","status":"publish","type":"post","link":"https:\/\/umsu.ac.id\/health\/minuman-sehat-saat-buka-puasa-berdasarkan-anjuran-kemenkes\/","title":{"rendered":"Minuman Sehat Saat Buka Puasa Berdasarkan Anjuran Kemenkes"},"content":{"rendered":"<p>Selama bulan Ramadan, tubuh tidak menerima asupan cairan selama lebih dari 12 jam. Kondisi ini membuat tubuh rentan mengalami dehidrasi ringan hingga sedang jika tidak diimbangi dengan pola minum yang tepat. Oleh karena itu, memilih minuman sehat saat buka puasa menjadi langkah penting untuk memulihkan cairan tubuh dan menjaga keseimbangan metabolisme.<\/p>\n<p>Berdasarkan anjuran dari Kementerian Kesehatan Republik Indonesia, pemenuhan cairan saat puasa harus dilakukan secara teratur dan bertahap. Kemenkes menekankan pentingnya konsumsi air putih minimal delapan gelas per hari dengan pembagian waktu yang tepat selama Ramadan.<\/p>\n<h2>Pentingnya Memilih Minuman Sehat Saat Buka Puasa<\/h2>\n<p>Tubuh kehilangan cairan melalui keringat, pernapasan, dan urine selama berpuasa. Selain itu, suhu lingkungan dan aktivitas fisik dapat mempercepat kehilangan cairan. Jika kebutuhan cairan tidak terpenuhi, tubuh bisa mengalami lemas, pusing, hingga gangguan konsentrasi.<\/p>\n<p>Kemenkes menjelaskan bahwa minuman sehat saat buka puasa berfungsi untuk mengganti cairan yang hilang serta membantu tubuh kembali bertenaga. Namun, pemilihan jenis minuman juga harus diperhatikan. Tidak semua minuman cocok dikonsumsi langsung saat berbuka.<\/p>\n<h2>Rekomendasi Minuman Sehat Saat Buka Puasa Menurut Kemenkes<\/h2>\n<h3>Air Putih sebagai Pilihan Utama<\/h3>\n<p>Air putih merupakan minuman sehat saat buka puasa yang paling dianjurkan. Kemenkes menyarankan pola minum 2-4-2, yaitu:<\/p>\n<ul>\n<li>Dua gelas saat berbuka<\/li>\n<li>Empat gelas di malam hari<\/li>\n<li>Dua gelas saat sahur<\/li>\n<\/ul>\n<p>Pola ini membantu memenuhi kebutuhan delapan gelas per hari selama Ramadan. Selain itu, air putih membantu proses rehidrasi lebih cepat karena tidak mengandung gula atau zat tambahan.<\/p>\n<h3>Buah Segar dan Air Buah Tanpa Tambahan Gula<\/h3>\n<p>Kemenkes juga menganjurkan konsumsi buah segar saat berbuka. Buah mengandung air, vitamin, dan mineral yang membantu memulihkan energi setelah puasa.<\/p>\n<p>Air buah tanpa tambahan gula termasuk dalam kategori minuman sehat saat buka puasa selama tidak diberi pemanis berlebihan. Selain itu, buah seperti semangka, melon, dan jeruk memiliki kandungan air tinggi yang membantu hidrasi tubuh.<\/p>\n<h2>Minuman yang Sebaiknya Dibatasi Saat Buka Puasa<\/h2>\n<h3>Minuman Berkafein<\/h3>\n<p>Kemenkes mengingatkan bahwa minuman berkafein seperti kopi dan teh dapat meningkatkan produksi urine. Efek ini membuat tubuh kehilangan cairan lebih cepat. Namun, bukan berarti tidak boleh sama sekali, melainkan perlu dibatasi jumlahnya.<\/p>\n<h3>Minuman Tinggi Gula<\/h3>\n<p>Minuman manis berlebihan dapat menyebabkan lonjakan gula darah. Selain itu, konsumsi gula tinggi saat berbuka dapat memicu rasa haus kembali lebih cepat. Oleh karena itu, minuman sehat saat buka puasa sebaiknya rendah gula dan tidak mengandung pemanis buatan berlebihan.<\/p>\n<h2>Cara Memenuhi Kebutuhan Cairan Selama Ramadan<\/h2>\n<p>Selain memilih minuman sehat saat buka puasa, Kemenkes juga menyarankan untuk:<\/p>\n<ul>\n<li>Minum secara bertahap, tidak sekaligus dalam jumlah besar<\/li>\n<li>Menghindari minuman terlalu manis<\/li>\n<li>Memprioritaskan air putih sebelum minuman lainnya<\/li>\n<li>Tetap memperhatikan keseimbangan gizi saat sahur dan berbuka<\/li>\n<li>Selain itu, menjaga pola makan seimbang membantu tubuh tetap bugar selama menjalani ibadah puasa.<\/li>\n<\/ul>\n<p>Baca juga :\u00a0<a href=\"https:\/\/umsu.ac.id\/health\/hindari-makanan-ini-saat-buka-puasa-untuk-perut-nyaman\/\">Hindari Makanan Ini Saat Buka Puasa untuk Perut Nyaman<\/a><\/p>\n<p>Memilih minuman sehat saat buka puasa sangat penting untuk menjaga hidrasi dan kesehatan tubuh selama Ramadan. Berdasarkan anjuran Kemenkes, air putih menjadi pilihan utama dengan pola minum 2-4-2. Selain itu, buah segar dan air buah tanpa tambahan gula juga dapat membantu memulihkan energi.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Selama bulan Ramadan, tubuh tidak menerima asupan cairan selama lebih dari 12 jam. Kondisi ini membuat tubuh rentan mengalami dehidrasi ringan hingga sedang jika tidak diimbangi dengan pola minum yang tepat. Oleh karena itu, memilih minuman sehat saat buka puasa menjadi langkah penting untuk memulihkan cairan tubuh dan menjaga keseimbangan metabolisme. Berdasarkan anjuran dari Kementerian [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":13135,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jnews-multi-image_gallery":[],"jnews_single_post":[],"jnews_primary_category":[],"jnews_social_meta":[],"jnews_override_counter":[],"footnotes":""},"categories":[36],"tags":[7681,7059,7679,7677,7678,7680,7612],"class_list":["post-13134","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kesehatan","tag-air-putih-saat-puasa","tag-anjuran-kemenkes","tag-hidrasi-saat-ramadan","tag-minuman-sehat-saat-buka-puasa","tag-pola-minum-2-4-2","tag-puasa-tanpa-dehidrasi","tag-tips-buka-puasa-sehat"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Minuman Sehat Saat Buka Puasa Berdasarkan Anjuran Kemenkes - Info Kesehatan<\/title>\n<meta name=\"description\" content=\"Ketahui rekomendasi minuman sehat saat buka puasa berdasarkan anjuran Kemenkes RI. 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