Top 10 Essential Fasting Tips For Ramadan 2024

Fasting during Ramadan lasts from dawn to dusk with fasting hours typically ranging from 13-16 hours per day. It’s the time when your daily routine changes and body cycles shift.  

It’s essential to maintain a healthy Ramadan routine and take good care of not only your physical well-being but your spiritual and mental welfare as well. This would help keep you energized throughout the day and provide you with the right focus for increasing acts of worship during Ramadan. 

Here are 10 healthy Ramadan fasting tips to follow: 

1. Avoid skipping pre-dawn meal or Suhoor

They say eat breakfast like a king. During Ramadan, suhoor is more likely to be our breakfast time. Wake up 40-50 mins prior to Fajr time and eat a hearty meal.

Having suhoor is an important step as it provides you with adequate energy and strength, to keep you focused during worship and throughout the rest of the day.

Virtue of having suhoor has been emphasized by our beloved Prophet Pbuh as narrated by Anas bin Malik:

The Prophet (Pbuh) said, “Take Suhur as there is a blessing in it.” [Sahih Al Bukhari 1923] 

It was narrated that Abu Hurayrah (may Allaah be pleased with him) said: The Messenger of Allah (Pbuh) said: “The best suhoor for the believer is dates.” [Abu Dawood, 2345] 

Some individuals try skipping this meal as they feel their sleep gets interrupted. However, by planning ahead in time like sleeping early after Taraweeh prayers, taking a warm shower, and setting the alarm, could help ease your schedule during suhoor. 

3. Consume slow energy-releasing foods during suhoor 

The best foods to eat during suhoor are those that have low glycemic index, which means that they take longer time to absorb in your blood stream, providing you with sustained energy and help you avoid feelings of fatigue or hunger. 

Consume low GI foods such as, 

• Oats, porridge, milk, yoghurt, whole meal bread, etc. 
• Protein-rich foods like chicken, meat, eggs, etc. 
• Non-starchy vegetables that are high in fiber like green leafy vegetables.

3. Keep yourself hydrated

Hydration is essential but some struggle finding the right balance. Either they don’t hydrate enough or go overboard with hydration, eventually losing nutrients from the body. 

The best way to keep yourself hydrated is to consistently drink at least 2L of water post iftar instead of drinking all at once. Consuming dates provides essential nutrients for hydration, or incorporating electrolytes into your fluids can also help.  

4. Avoid excessive caffeine or salty foods during suhoor 

Caffeine drinks like coffee, tea, processed foods, fried items, energy drinks, and other salty foods can lead to dehydration and thirst during fasting hours.

Choose non-sugary fruit juices like coconut water, lemon-infused water, or green juices instead for hydration benefits. 

5. Maintain a sleep schedule 

With social gatherings, extra prayers, and iftar-suhoor timings, your sleep cycle often gets disturbed. It’s important to know how to recover and look out for yourself, which can be countered with a better sleep schedule plan.  

Keeping a watch on your Taraweeh prayer timings and other prayer schedules, could help you plan better. Grab a power nap whenever possible during the day and avoid excessive use of phone post iftar.

If you’re planning to go for Umrah in Ramadan, read to know how to maintain health and wellbeing during the pilgrimage.

6. Engage in light physical activity

Fitness individuals can work out after their iftar meal but need to level up their hydration game. Others can engage in light walks to aid digestion, improve circulation, and continue feeling active through the night. This could help reduce bloating and discomfort too.

7. Mindful eating during iftar

Many tend to gain weight during the month of Ramadan as they end up eating more than their capacity. It is advisable to eat slowly, focus on portion control, and take small bites while munching on food to help avoid overeating.

The advice of our beloved Prophet Pbuh regarding the right amount of food emphasizes moderation: Miqdam bin Madikarib reported hearing the Messenger of Allah ﷺ say,

“I heard the Messenger of Allah ﷺ say: ‘A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one third of food, one third for drink and one third for air.’” [Sunan Ibn Majah 3349]

Check out the best duas to read during the holy month of Ramadan.  

8. Skip high-sugar foods 

To satisfy your sweet tooth, opt for natural sugars found in fruits, honey, dates, or homemade sweets with less sugar. Consuming excessive amounts of sugary foods can lead to energy crashes and cravings, which can disrupt your fasting experience. 

9. Prioritize self-care

Be mindful of your mental and emotional well-being during Ramadan. Make time for self-reflection, pause, and rest. It’s crucial to tune into your body’s needs and prioritize self-care for a balanced and healthy Ramadan experience.

Engage in spiritual practices that bring you peace and fulfillment, whether it’s through prayer, recitation of Quran, pondering upon its verses, learning about our beloved Prophet PBUH, or spending time with loved ones. 

10. Consult a health care professional

Lastly, if you have health issues like diabetes, blood pressure, etc, remember to consult a health care expert or seek support from your community as they can provide personalized guidance and ensure that you are fasting in a way that supports your overall well-being. 

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