Fasting during Ramadan is a time of spiritual reflection, discipline and community. While abstaining from food and drink from dawn until sunset, many people find their energy levels drop — especially in the early days of the fast. With thoughtful planning and healthy habits, however, you can keep your stamina strong and enjoy the holy month fully.
1. Plan Your Meals and Routine Ahead of Time
Preparation is key to feeling good during long fasting hours. Before Ramadan begins, organise balanced meals and ensure you have all the essentials ready. Gradually cut back on caffeine a few days before the fast starts — this helps your body adjust and reduces headaches that can occur when fasting. Adjusting to the new meal schedule early also helps your body adapt.
2. Stay Well Hydrated Between Iftar and Suhoor
Hydration plays a huge role in your energy levels. While you cannot drink during fasting hours, focus on consuming enough fluids after sunset and before dawn. Drinking water steadily throughout the evening is more effective than gulping a lot in one go. Including natural drinks and water-rich fruits can further support proper hydration.
3. Fuel Up with Nutrient-Rich Foods at Suhoor
Your pre-dawn meal (Suhoor) sets the tone for your entire day of fasting. Aim for nutrient-dense, slow-digesting foods that release energy gradually. Combine lean proteins, complex carbohydrates, healthy fats and vegetables to keep hunger and fatigue at bay. Avoid heavily processed snacks and sugary treats, which can lead to energy crashes.
4. Break Your Fast Mindfully and Avoid Overeating
When it’s time to break your fast at sunset, it’s tempting to eat a large, rich meal right away. Instead, start with something simple — like dates and a drink — to gently wake up your digestive system. Eating slowly and listening to your body’s hunger cues helps prevent discomfort, bloating and sluggishness later in the evening.
5. Include Gentle Movement in Your Day
Although intense workouts during fasting hours can be draining, light physical activity can boost your mood, help digestion and promote better sleep. Try gentle walks, stretching or other low-impact exercises during non-fasting hours to stay active without overtaxing your body.
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