During Ramadan, Muslims fast from dawn to sunset, the body relies on stored carbohydrates and fats for energy. While the kidneys work to conserve water, some fluid loss is inevitable through breathing, sweating, and urination. This can lead to mild dehydration, often causing tiredness and difficulty concentrating. However, ensuring proper hydration after breaking the fast can prevent any negative health effects.

Managing Hydration and Energy
To stay hydrated, it’s crucial to drink plenty of fluids and eat water-rich foods such as fruits, vegetables, yoghurt, soups, and stews. Avoiding salty foods can help reduce excessive thirst. The pre-dawn meal, Suhoor, plays a vital role in preparing the body for the day ahead, making healthy food choices essential.

Caffeine Withdrawal and Constipation
For those who regularly consume tea or coffee, a sudden reduction in caffeine intake may cause headaches and fatigue, but the body often adjusts over time. Changes in diet and reduced water intake can also lead to constipation. Eating fibre-rich foods like whole grains, fruits, and lentils, along with staying active, can help prevent digestive discomfort.

Balanced Eating During Ramadan
Although Iftar usually features a delicious spread of dishes, indulging in excessive deep-fried, creamy, or sugary foods may lead to weight gain. Ramadan can be an opportunity to adopt healthier eating habits, ensuring a balanced diet that extends beyond the holy month.

Here are some healthy tips to follow:

• Choose slow-digesting foods like oats, whole grains, eggs, yoghurt, and fruits to sustain energy throughout the day. Avoid salty and processed foods that cause dehydration.

• Drink at least 8-10 glasses of water between Iftar and Suhoor to prevent dehydration. Avoid excessive caffeine, soda, and sugary drinks as they can lead to water loss.

• Dates provide quick energy, while water rehydrates the body. Follow up with a balanced meal to prevent overeating.

• Include lean proteins, healthy fats, fiber, and complex carbs. Avoid deep-fried, oily, and heavy foods that cause bloating and sluggishness.

• Excess sugar causes energy crashes and weight gain. Opt for natural sugars from fruits and whole foods.

• Fibre-rich foods like vegetables, legumes, and whole grains keep you full longer and improve digestion.

• If you feel unwell, lightheaded, or dehydrated, adjust your fasting habits or seek medical advice.

By making mindful choices, staying hydrated, and maintaining a nutritious diet, fasting can be a spiritually and physically rewarding experience

(Source: TOI, nutrition.org.uk).