Ramadan is here! While our hearts seek closeness to Allah, our bodies also need care. Let’s be real—between heavy iftars, late-night snacks, and suhoors that feel like chugging water half-asleep, it’s easy to feel sluggish, bloated, and exhausted.
But here’s the thing: Ramadan isn’t just about fasting from food—it’s about disciplining our bodies and souls.
The Prophet ﷺ said:
“The son of Adam does not fill a vessel worse than his stomach. It is sufficient for the son of Adam to eat a few mouthfuls to sustain him. If he must eat more, then let him fill one-third with food, one-third with drink, and one-third with air.”
(Tirmidhi 2380)
Translation? Eat smart, not heavy.
So, let’s dive into five essential tips to stay energised, hydrated, and healthy this Ramadan.
1. Start Suhoor Right – Go for Slow & Steady Energy
Suhoor isn’t just a bonus meal—it’s a Sunnah and your fuel for the day ahead. A well-balanced suhoor keeps your energy stable and prevents that midday crash.
🌟 What to Eat?
✅ Complex Carbs (Oats, whole grains, brown rice) – slow-release energy
✅ Healthy Fats (Avocados, nuts, olive oil) – keeps you full
✅ Proteins (Eggs, yoghurt, beans) – muscle repair & strength
🚫 Avoid:
❌ Sugary cereals, white bread, or pastries—these spike your blood sugar and leave you hangry by noon.
2. Hydration is Key (But Not All at Once!)
Dehydration leads to headaches, fatigue, and bad moods—and no one likes a cranky fasting person! But gulping down a litre of water at suhoor isn’t the solution—you’ll just flush it out immediately.
🌟 Smart Hydration Tips:
💧 Sip throughout the night (aim for 8 glasses total)
💧 Eat hydrating foods (Cucumbers, watermelon, oranges)
💧 Coconut water for natural electrolytes
🚫 Avoid:
❌ Caffeine (Sorry, coffee lovers—it dehydrates you!).
3. Don’t Overload at Iftar – Your Stomach Needs a Gradual Wake-Up
After fasting all day, it’s tempting to attack the food like it’s a competition. But overeating will only leave you sluggish, bloated, and struggling to pray Taraweeh.
🌟 Best Way to Break Your Fast?
✅ Follow the Sunnah – Start with dates and water
✅ Small portions first – Give your body time to digest
✅ Lean proteins & fibre – Chicken, fish, lentils, and veggies
🚫 Avoid:
❌ Deep-fried foods (samosas, we’re looking at you), excessive sugar, and soft drinks.
4. Move Your Body – Even Just a Little
Ramadan isn’t an excuse to hibernate. Staying active keeps your energy levels up and helps digestion.
🌟 Easy Ways to Stay Active:
🏃 Light walks after Iftar – Helps digestion & clears the mind
💪 Stretching or bodyweight exercises – 10 minutes is enough!
🕌 Taraweeh counts! – Bonus: It’s spiritual and physical cardio
🚫 Avoid:
❌ Intense workouts while fasting—you’ll burn out quickly.
5. Sleep Smarter, Not Less
Late nights, early suhoors, and Taraweeh can lead to serious sleep deprivation. Poor sleep = low energy, poor focus, and more cravings.
🌟 Better Sleep Hacks:
✅ Power naps – 20-30 minutes before Asr or after work
✅ Limit screen time before bed – Blue light messes up sleep patterns
✅ Stick to a routine – Even if it’s shorter than usual
🚫 Avoid:
❌ Oversleeping in the day—it disrupts your Ramadan rhythm.
Final Thought: Treat Your Body as an Amanah
Ramadan isn’t about eating less; it’s about eating right. Your body is a trust from Allah—take care of it so you can worship better, feel better, and make the most of this blessed month.
May Allah bless us with health, energy, and a Ramadan full of barakah! Ameen.
