The time for reflection, gratitude and cleansing of the mind, body and soul while devoting yourself completely to Allah. The holy month is set to begin, with people observing fast, refraining from eating and drinking from sunrise till sunset, which can go from 12 to 19 hours. Thus, it is important to stay cautious with whatever you consume all throughout the month. It should prevent you from hunger, dizziness, thirst, headaches, low energy or any kind of exhaustion.

Here is all that you can do for your well-being and energy during Ramadan:

At Suhoor or Sehri

When having pre-dawn meals during Sehri, include nuts and seeds. These not only provide proteins for energy, but also give fiber. Resulting in keeping you filled for longer time. Drink enough water along with the nuts and seeds, then consume your main meal at least after a half an hour interval.

Ensure the meal is nutrient rich and slow digesting. It should be dense, including chickpeas, lean meat, fish and tofu. Having meals that are rich in proteins and fiber at Sehri, will give you the needed energy for the day.

During Iftar

The whole family and friends sit together and break their day-long fast in the evening meal, i.e. iftar. It is then you have to try not to overindulge yourself in eating. Keep your eating temptation in check. Keeping the fast for an entire day and then popping up to your favorite delicacies in the evening during Iftar; you might be tempted to overeat. Therefore, it is necessary to monitor the eating as you have to start the next day again with an empty stomach, it can also put strain to your digestive system causing discomfort in stomach as well as the sleep. Control your portion, eat mindfully without treating your taste buds with too much of sweet, salty or fatty foods. Try having a small portion before the Maghrib prayer and then have the main meal.

Stress on Hydration

Staying hydrated is the key during fasting month, otherwise you will exhaust anyhow. Women should take at least 2.1 litres of water, while the men should have 2.6 litres. It is not about water alone. You should essentially consume other rejuvenating drinks like coconut water, fresh fruits juice, yoghurt, herbal teas, soups and others. Now, along with this you must have water rich foods like watermelon and cucumber will also add to the hydration.

Just do not have any sugary drinks or caffeinated beverages. Firstly, they are not healthy and are ultimately going to dehydrate you. They only cause a spike in the blood sugar levels, further a weight gain, fatigue, irritability and hunger.   

Nutrient rich food choice

In order to stay energized during hours of fasting, it’s important to plan your meals ahead, dividing your calories and having the food that maintains the energy levels.

Juicy fruits and vegetables- Have a variety of fruits and vegetables that will give fiber, ensure hydration and are fulfilling for the day.

Yoghurt is the must- Apart from everything you eat, it is essential to have yoghurt. It will keep your stomach cool, and prevent acidity. 

Most of the people break their fast with dates, having a tradition of including them to the meals. If you do not, make sure you incorporate them to your Iftar meals. Dates are rich in Vitamin K, copper, selenium and magnesium. They help the body cells store fluids, being a rich source of glucose.

Fermented foods like khimchi and pickles can be included as these aid in digestion. Further, it is suggested to limit, or to an extent avoid spicy, deep fried and fatty, sugary or processed food. The meals should be steamed, grilled or air fried.

Ensure movement

It is not about eating it all. Along with the calories that you intake, body movement is also essential. For this, make sure you keep moving, or do some light exercise maintaining the muscle mass and promoting sleep. But do not make anything excessive, especially avoid practicing heavy workouts or any intensive sports. It should not cause dehydration or take a toll on you risking with a faint or fall.

With these Dos, you are ready to take it on this Ramadan month with the full devotion and spirit of the festival. The rigorous fasting is just an act of showing gratitude towards the God, make sure you practice it as humbly as you can. Happy Ramadan 2025!