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March 26, 2025 | 11:29 pm
TEMPO.CO, Jakarta - For those undertaking the journey back to their hometowns, known as "mudik" ahead of Eid al-Fitr, maintaining physical stamina through proper food intake is crucial to prevent drowsiness during long drives. Eating habits before and during the trip are as important as sleep deprivation and other factors that can easily induce drowsiness, especially in drivers during the Eid travel.
Karina Rahmadia Ekawidyani, a Community Nutrition Expert from IPB University, explains that a primary cause of drowsiness during Eid homecoming travel is insufficient sleep, often due to early wake-ups for the pre-dawn meal (suhoor) and late nights. A secondary cause is the prolonged act of driving and observing monotonous road scenery.
Furthermore, she notes that travelers often attempt to drive through the night. "Biologically, however, nighttime is the time to sleep, so it causes drowsiness," she said in a written statement on Tuesday, March 25, 2025.
Foods to Avoid
Karina also emphasizes that dietary patterns before and during the journey influence both drowsiness and overall stamina. Karina identifies specific food types that tend to promote drowsiness, as well as those that enhance physical energy.
"Foods that tend to cause drowsiness, for example, are those that can cause a rapid increase in blood sugar, resulting in drowsiness, such as bread, chips, fried foods, and others," she explained.
Foods to Eat for Sustained Energy
Conversely, foods that help prevent drowsiness and boost energy are those rich in complex carbohydrates, high in protein, and low in fat. "These can be found in eggs, chicken, meat, nuts, or fruits containing water to prevent dehydration," she added.
Karina further details foods that can enhance stamina during Eid travel. Sources of complex carbohydrates include whole grains (brown rice, black rice, wheat, oats, corn), starchy vegetables (potatoes, sweet potatoes), and nuts (which are also good sources of protein).
Low-fat protein sources include skinless chicken, lean meat, egg whites, and fish. She also recommends healthy fat sources such as fish, nuts, olive oil, and the fats found in fruits like avocado.
She also advises consuming fruits and vegetables that are high in fiber, vitamins, minerals, and water. Equally important is adequate water intake. "Even while fasting, it is recommended to consume a minimum of eight glasses or about 1.5 to 2.0 liters per day," she stressed.
Caffeine's Limitations
Karina points out that caffeine from coffee or tea can temporarily alleviate drowsiness, but its effects are short-lived. Continued consumption, however, "will make us urinate frequently, eventually causing dehydration."
According to her, the safe upper limit for adult caffeine consumption is 400 mg, or four cups daily. However, she suggests limiting intake to approximately one or two cups.
"The antidote to drowsiness is not consuming caffeinated drinks, but indeed one should rest," she added. "So, it's better to take a short break to restore energy."
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