- Fasting is a spiritual act, but staying healthy is key
- If not properly monitored, it could lead to dehydration
- Here are tips to stay hydrated during the long hours of fasting
Ramadan is a sacred month of fasting, prayer, and reflection observed by millions of Muslims worldwide.
While fasting from dawn to sunset is a spiritual act of devotion, it is also a period that requires mindful eating and hydration to maintain good health.
Long hours without food and water can lead to dehydration, fatigue, and other health concerns if not managed properly.
To help you observe Ramadan while staying healthy and hydrated, here are some essential tips.
Tips to stay healthy and hydrated during Ramadan
1. Prioritise hydration during Suhoor and Iftar
Since you can’t drink water throughout the day, it’s crucial to maximise your fluid intake during non-fasting hours.
- Drink plenty of water, at least 8 glasses between Iftar and Suhoor.
- Follow the 2-4-2 rule: Two glasses at Suhoor, four glasses between Iftar and bedtime, and two glasses at Iftar.
- Avoid caffeinated drinks: Tea, coffee, and soda can dehydrate you due to their diuretic effects.
- Incorporate hydrating foods: Watermelon, cucumbers, oranges, and yoghurt can help replenish fluids naturally.
2. Eat a nutritious Suhoor (Pre-dawn meal)
Suhoor sets the tone for the rest of the day, so choose foods that provide lasting energy and hydration:
- Opt for complex carbs: Oatmeal, whole grains, and brown rice release energy slowly, keeping you fuller for longer.
- Include healthy fats: Avocados, nuts, and olive oil provide sustained energy.
- Protein is key: Eggs, Greek yoghurt, and lean meats help maintain muscle mass and keep hunger at bay.
- Avoid salty and fried foods: They can make you feel thirsty during the day.
3. Break your fast wisely at Iftar
The temptation to indulge in heavy, oily food is high, but breaking your fast with the right food is essential:
- Start with dates and water: Dates provide natural sugars for instant energy, while water rehydrates your body.
- Go for balanced meals: Lean proteins, fiber-rich vegetables, and whole grains help with digestion and sustained energy.
- Avoid excessive fried foods and sugary drinks that can lead to bloating and energy crashes.
4. Pace yourself while eating
After a long day of fasting, it’s easy to overeat quickly, but this can lead to discomfort. Instead:
- Eat slowly and chew food properly.
- Take breaks between bites to listen to your body’s signals.
- Avoid eating large portions in one go, opt for smaller meals spread out between Iftar and Suhoor.
5. Get enough rest and sleep
Fasting can take a toll on your energy levels, so ensure you get quality sleep:
- Maintain a consistent sleep schedule.
- Take short naps during the day if needed.
- Avoid using screens right before bedtime to improve sleep quality.
6. Engage in light exercise
While fasting, your body has lower energy reserves, so opt for light physical activity:
- Take a short evening walk after Iftar to aid digestion.
- Stretching or yoga can help relieve muscle tension.
- Avoid intense workouts during fasting hours to prevent dehydration.
7. Watch out for signs of dehydration
Fasting in hot climates or for long hours can increase dehydration risks. Be mindful of symptoms like:
- Dry mouth and lips
- Dizziness or headaches
- Dark-coloured urine
- Extreme fatigue
If you experience severe dehydration, consider seeking medical attention.
8. Maintain spiritual and mental well-being
Ramadan is not just about physical discipline but also spiritual and emotional growth.
- Engage in prayers, Quran recitation, and self-reflection.
- Stay connected with family and community for support.
- Manage stress with deep breathing and relaxation techniques.
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With extreme heat, the risks of dehydration, heat exhaustion, and heat stroke become real concerns.
Staying hydrated, dressing appropriately for the weather, protecting your skin, adapting your diet, and using cooling accessories are some of the surviving tips to stay safe and healthy during the hot season.