Ramadan: How to Stay Healthy While Fasting

Ramadan is a season of discipline, reflection, and worship, but your body still has to adjust to long hours without food and water. If you fast without a plan, you may battle headaches, dizziness, weakness, poor focus, constipation, and fatigue. If you fast wisely, you can protect your health, keep your energy steady, and still get the best out of the month.

This is general health information, not medical advice. If you are under 18, have a health condition, or take routine medication, involve a parent or guardian and a clinician before making major changes.

Start smart

Many people begin fasting suddenly, and that shock is what triggers caffeine withdrawal, sugar crashes, and the “first week struggle.” A better approach is to prepare a few days before Ramadan. Reduce very large portions, cut down caffeine gradually, and improve hydration so you don’t start the fast already dehydrated.

Hydrate well

During Ramadan, if your fast limits water during the day, you must plan for the hours when you can drink. Do not try to catch up with one huge gulp. Drink steadily between iftar and suhoor.

Watch for signs of dehydration, such as intense thirst, dark yellow urine, peeing less often, dizziness, tiredness, and dry mouth. When these signs become serious, it’s not a test of strength. It’s your body warning you.

Break your fast gently

The biggest mistake is breaking fast with a heavy meal because you feel you “deserve it.” That is how people end up bloated, sleepy, and uncomfortable, then wake up tired.

Start light, then build up. A simple approach is to begin with something gentle, like pap, then move to a proper meal after a short while. 

Aim for balance rather than volume: choose slow-energy foods, a solid protein source, and vegetables for fibre and nutrients. If you eat rice, pair it with vegetable stew or soups, so you’re not just loading calories.

Reduce heavy activity

Fasting already reduces your immediate energy supply. If you add intense workouts or long, strenuous activity, you increase the chance of dizziness and dehydration. Keep movement light during fasting hours, especially under hot weather. If you exercise, do it gently or shift it to after iftar.

Medication and health conditions

Ramadan fasting is not safe for everyone. People on daily medications, those with unstable blood sugar, and people managing chronic illnesses should not guess their way through fasting. Some medications must be taken with food, some need strict timing, and some should never be skipped. If you have a condition like diabetes or you take daily medication, talk to a clinician before fasting.

Know when to stop

If you feel severely dizzy, confused, extremely weak, or you notice worsening dehydration signs, stop and prioritise safety. Ramadan is about discipline and worship, not risking your health.