Ramadan is a month of fasting, prayer, and spiritual reflection, observed by millions of Muslims worldwide. However, fasting for long hours without food or water can be challenging, especially if not done correctly. To maintain optimal health and energy levels, it is essential to follow the right dietary habits, hydration strategies, and lifestyle adjustments.
In this article, we will explore practical tips on staying healthy during Ramadan fasting, including what to eat, how to stay hydrated, and how to avoid common health issues.
Fasting, when done correctly, offers several health benefits, including:
✅ Detoxification – Fasting helps remove toxins from the body.
✅ Weight Management – Proper fasting can aid in healthy weight loss.
✅ Improved Digestion – Giving your digestive system a break can enhance gut health.
✅ Better Blood Sugar Control – Helps regulate insulin levels and prevent spikes.
✅ Mental Clarity & Spiritual Focus – Fasting improves self-discipline and mindfulness.
However, fasting can also pose challenges like dehydration, fatigue, and digestive issues if not managed properly.
Hydration is crucial during Ramadan, as dehydration can cause fatigue, headaches, and dizziness.
✔ Drink plenty of water between Iftar & Suhoor – Aim for 8-10 glasses throughout the night.
✔ Eat water-rich foods – Include cucumbers, watermelon, oranges, and yogurt in your meals.
✔ Avoid caffeine & sugary drinks – These can cause dehydration.
✔ Use a hydration tracker – Set reminders to drink water regularly after Iftar.
🚫 Salty and fried foods – These increase thirst.
🚫 Excessive tea & coffee – They are diuretics, making you lose more water.
🚫 Overeating at Iftar – It can cause bloating and discomfort.
Suhoor is the most important meal during fasting, as it provides energy for the entire day.
✔ Complex Carbohydrates – Oats, whole grains, and brown rice keep you full longer.
✔ Proteins – Eggs, yogurt, and nuts provide long-lasting energy.
✔ Healthy Fats – Avocados, almonds, and olive oil improve metabolism.
✔ Fruits & Vegetables – Provide essential vitamins and hydration.
🚫 Sugary cereals & pastries – Cause energy crashes.
🚫 Salty foods – Make you thirsty during the day.
🚫 Fast food – High in unhealthy fats and low in nutrients.
The way you break your fast can significantly impact your energy levels and digestion.
✔ Start with dates and water – Dates provide natural sugar for instant energy.
✔ Eat a light meal first – Have soup, fruit, or a salad before your main meal.
✔ Include lean proteins – Chicken, fish, and lentils help repair muscles.
✔ Healthy carbs – Brown rice, quinoa, or whole wheat bread for sustained energy.
🚫 Overeating – Can cause bloating and sluggishness.
🚫 Fried & greasy foods – May lead to digestive problems and weight gain.
🚫 Sugary drinks – Cause blood sugar spikes and crashes.
Fasting during Ramadan can present several health challenges if not managed properly. Below are the most common issues people face and practical solutions to prevent them.
Signs of Dehydration:
Dry mouth and cracked lips.
Headaches and dizziness.
Dark yellow urine (a sign of dehydration).
Fatigue and difficulty concentrating.
✅ Increase Water Intake – Drink at least 8-10 glasses of water between Iftar and Suhoor. A good approach is the 2-4-2 rule:
2 glasses at Iftar
4 glasses between Iftar and Suhoor
2 glasses at Suhoor
✅ Eat Hydrating Foods – Include watermelon, cucumbers, oranges, and yoghurt, which naturally boost hydration.
✅ Limit Salty & Spicy Foods – Salty foods increase thirst, so reduce your intake of crisps, pickles, canned foods, and processed meats.
✅ Avoid Caffeinated Drinks – Tea, coffee, and cola are diuretics, meaning they make you lose water. If you rely on caffeine, try to reduce it before Ramadan to avoid withdrawal headaches.
Signs of Low Energy:
Feeling weak, sluggish, or irritable.
Struggling to concentrate or stay alert.
Experiencing sudden mood swings.
✅ Eat a Balanced Suhoor & Iftar – Prioritise foods rich in complex carbohydrates (oats, brown rice, whole wheat bread) and proteins (eggs, lentils, chicken, nuts) for sustained energy.
✅ Avoid Overeating at Iftar – Large, heavy meals can lead to sluggishness. Instead, start with dates and water, followed by a nutrient-rich meal.
✅ Get Enough Sleep – Aim for 6-8 hours of sleep daily by planning naps or adjusting your bedtime. Avoid screens (phones, TV) before sleeping to improve sleep quality.
✅ Engage in Light Physical Activity – Gentle exercise such as walking, stretching, or yoga can boost energy levels. Avoid strenuous workouts while fasting.
Difficulty passing stools.
Bloating and stomach discomfort.
Feeling sluggish or bloated after meals.
✅ Increase Fibre Intake – Add whole grains (brown rice, oats, whole wheat bread), fruits (apples, pears, prunes), and vegetables (broccoli, carrots, spinach) to your meals.
✅ Drink Plenty of Water – Fibre needs water to work effectively. If you eat high-fibre foods but don’t drink enough water, constipation can worsen.
✅ Have Probiotic Foods – Yoghurt, kefir, and fermented foods promote gut health and digestion.
✅ Stay Active – Light walks after Iftar can help stimulate digestion and prevent bloating.
✅ Avoid Heavy & Fried Foods – These can slow digestion and make constipation worse.
Feeling bloated and sluggish after eating.
Rapid weight increase within days.
Clothes feeling tighter.
✅ Control Portion Sizes – Avoid overeating at Iftar. Instead of large meals, eat smaller, well-balanced portions.
✅ Limit Fried & Sugary Foods – Opt for grilled, baked, or steamed meals instead of fried foods. Replace sugary drinks with water, coconut water, or herbal teas.
✅ Eat Slowly & Mindfully – Chew your food properly and listen to your body’s hunger cues. It takes about 20 minutes for your brain to signal that you’re full.
✅ Stay Active – Light exercises such as walking after Iftar or stretching before Suhoor can help maintain weight.
✅ Balance Your Macronutrients – Include proteins, complex carbohydrates, and healthy fats in every meal to keep you full longer and prevent cravings.
Yes! But you need to adjust your routine for better results.
Before Suhoor – Light exercises like stretching or yoga.
After Iftar (2 hours later) – Strength training or cardio.
Before Iftar (Low-intensity workout only) – Walking or light jogging.
🚫 High-intensity workouts while fasting – May cause dizziness.
🚫 Exercising right after Iftar – Can lead to indigestion.
1. How much water should I drink during Ramadan?
Aim for 8-10 glasses of water between Iftar and Suhoor to stay hydrated.
2. What are the best foods to eat for energy while fasting?
Foods rich in complex carbs, proteins, and healthy fats, such as oats, eggs, nuts, and avocados, provide long-lasting energy.
3. Can I exercise while fasting?
Yes! Light workouts like walking, yoga, and stretching are safe. High-intensity workouts should be done after Iftar.
4. What should I avoid eating during Ramadan?
Avoid fried foods, excessive sugar, and salty snacks, as they can cause bloating, energy crashes, and dehydration.
Fasting during Ramadan can be a spiritually and physically rewarding experience if done correctly. By focusing on proper hydration, balanced nutrition, and mindful eating, you can stay healthy and energised throughout the holy month. At Al Qulub Trust, we strive to help those in need by providing food, water, and essential aid to struggling communities.
May Allah (SWT) grant you a blessed and healthy Ramadan!
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