Fasting during Ramadan carries a high risk of dehydration as food and drink are limited to before sunrise and after sunset. Furthermore, as fasting individuals are encouraged to wake up very early to have their Suhoor (or pre-dawn meal), sleep deprivation and dehydration can lead to headaches
Have a healthy Iftar
Breaking your fast with dates and water will give you an energy and hydration boost for your main meal. You can also have a light meal to start your iftar meal. Don’t eat too much fried, creamy or heavy meals as they tend to reduce the health benefits of the fast.
Don’t skip Suhoor (pre-dawn meal)
As the saying goes, ‘breakfast is the most important meal of the day’. And during Ramadan, it becomes even more important!
Although skipping Suhoor to have uninterrupted sleep may sound appealing, you shouldn’t. Skipping Suhoor prolongs the fasting period as your body will need to rely on the previous meal to provide you with all the nutrients and energy until Iftar (break fast). Furthermore, skipping Suhoor also encourages overeating during Iftar, which can cause unhealthy weight gain.
Drop unhealthy habits
It is not uncommon for fasting individuals to reward themselves with rich, greasy, fried and sugary dishes come meal time. While these foods make you feel good in the short run, they can make fasting the next day more difficult so don’t do it. Drop unhealthy habits like smoking, drinking and eating too much sugar. Instead, try incorporating foods from all the major food groups including fruit and vegetables, rice and alternatives, as well meat.
Stay hydrated
Drink plenty of water and eat hydrating foods. Drinking as much water as possible between Iftar (break fast) and Suhoor (pre-dawn meal)which helps to reduce your risk of dehydration during fasting. Make every effort to drink at least 8 glasses of fluids daily before dawn and after sundown. Fluids like juices, milk, beverages and soups are good to go but water is the best choice. Ideally, you should also cut down on caffeinated drinks like coffee, tea and colas.
