Healthy Ramadan Tips: Hydration, Nutrition, and Self-Care During Fasting

Embrace the spirit of Ramadan with balance – nourishing your body, mind, and soul throughout this sacred month. (PHOTO: Anna Tarazevich/Pexels)

By Dr Laylah Fayker | MBChB (STELL) 

In this sacred month of Ramadan, observed by millions of Muslims worldwide, people fast from dawn to sunset. Fasting has spiritual and physical benefits, and it’s important to prioritise your health and well-being during the holy month. With Ramadan commencing this past weekend, we prepared some tips for maintaining wellness while fasting. 

1. Hydration is key 

Dehydration is a common concern while fasting, especially in parts of the world experiencing warmer temperatures, like we do in South Africa. 

To remain hydrated while fasting: 

• Try to drink eight to ten glasses of water between Iftar (breaking fast) and Suhoor (pre-dawn meal). It is advisable to take electrolytes with your water which allows your body to retain fluids. 

• Avoid caffeinated beverages like coffee and tea, as they can cause dehydration which may result in headaches throughout the day. 

• Consume hydrating foods like cucumber, watermelon and soups as they contain high levels of fluid. 

2. Balanced Nutrition 

During Suhoor and Iftar, take time to plan your meals so that the transition into Ramadan can be smoother – allowing you to celebrate the month to its full potential. When eating, don’t rush your meals. After a long day of fasting, resist the urge to eat your food too quickly as it may cause indigestion. 

During Suhoor, consume the following food groups to help sustain your energy levels throughout the day:  

• Slow-digesting foods like whole grains and oats

• Good protein sources like eggs, yoghurt and nuts 

• Fruits and vegetables

During Iftar, the following is advisable: 

• Break your fast with dates and water to ease your digestive system and greatly replenish fluids. 

• After this, consume a balanced meal with lean proteins, fiber rich vegetables and healthy fats. 

• Culturally fried foods like samoosas and half-moons are a staple during after. Switching to alternative cooking methods like air frying, grilling or baking can be a healthy alternative. 

• Try to avoid processed foods with a high sugar content as they cause energy crashes and create digestive discomfort. 

Stay hydrated and energised – sip on water infused with refreshing fruits and enjoy hydrating foods like watermelon during Iftar. (PHOTO: Cottonbro Studio/Pexels)

3. Manage medical conditions

Diabetes: If you are living with diabetes, monitor blood sugar levels regularly with a home device when experiencing weakness, dizziness, excessive thirst and fatigue. 

Hypertension: Maintain a low-sodium diet and adhere to prescribed medications.

Gastroesophageal Reflux Disease (GERD): Acidic and spicy foods are known to trigger symptoms so it is best to avoid them to prevent heartburn.

4. Exercise and physical activity

The best time to exercise during Ramadan is after Iftar or before Suhoor as your energy levels are higher after having a meal. If you prefer low-intensity exercises, you can engage in light to moderate activities like walking, yoga and stretching. 

If higher-intensity activity is your thing, start with shorter workouts at the beginning of Ramadan with lower reps and weights. Then gradually increase as the month progresses. Avoid strenuous exercise during fasting hours to prevent dehydration and fatigue.

Incorporating light exercise, like yoga or stretching, after Iftar helps you stay active without compromising your energy levels. (PHOTO: Yan Krukau/Pexels)

5. Sleep and Rest

It’s crucial that you get sufficient sleep to prevent fatigue and maintain optimal cognitive function. During the day, if possible, prioritise short naps of 20 – 30 minutes to compensate for disrupted sleep patterns. Try to not exceed a 30-minute long nap as it can lead to grogginess.  At night, having an early bedtime after Isha and Taraweeh will help maintain deep sleep to ensure you are well-rested before Suhoor. 

6. When to break your fast for health reasons

Islam permits the breaking of your fast if it poses a health risk. If you are ill or unable to manage your chronic condition which requires medication, you may break your fast. Pregnancy, breastfeeding and being on your menstrual cycle are conditions that exempt you from fasting. These days can be fasted at a later stage.  If you experience severe dizziness, fainting or extreme dehydration, seek medical assistance or the advice of an Imam and break your fast. 

7. Mental and emotional wellbeing 

The month of Ramadan encourages a positive mindset and stress management through prayer, mindfulness and relaxation techniques. During this time, stay socially connected with family and friends for emotional support. 

The Holy month is a season for giving and God-consciousness. Engaging in community programmes like preparing iftar meals for the less fortunate can foster friendship, especially for those living in a new city on their own. 

Ramadan is a time for spiritual reflection and community connection. Stay connected with loved ones for emotional support during this holy month. (PHOTO: PNW Production/Pexels)

Ramadan is a time of reflection, self-discipline and devotion and your health should not be neglected. By following these wellness tips, you can maintain a healthy balance between spirituality and well-being. If you have any medical concerns, consult your healthcare provider for personalised advice. 

Wishing you a blessed and healthy Ramadan!

SOURCES: Birmingham City University, Cornell University