Muslims fast from dawn to dusk for an entire month. In Indonesia, the fasting period lasts around 13 hours. This change in routine affects daily habits and requires proper adjustments to maintain health and energy.
However, you shouldn’t use fasting as an excuse to neglect a healthy lifestyle! In this article, AQUA shares essential fasting tips to help you and your family stay fit throughout Ramadan. Let’s dive in!
Tips for Healthy Fasting
Since Ramadan comes only once a year, you should make the most of it by following these healthy fasting tips:
1. Eat Suhoor
Although eating suhoor is sunnah in Islam, it provides significant health benefits. That’s why doctors and nutritionists strongly recommend suhoor before starting your fast.
Suhoor helps maintain energy levels, supports digestive health, and prevents dehydration. To maximize its benefits, you can eat a balanced meal that includes complex carbohydrates, protein, vegetables, fruits, and plenty of water.
2. Stay Active
When you’re fasting, you shouldn’t stay idle all day. While hunger and thirst may make you feel less energetic, aspire to stay productive to maintain your health.
Instead of heavy exercises, experts even recommend light activities like walking around the house to keep your body active and fit.
3. Eat in Moderation at Iftar
After fasting all day, you may be tempted to eat as many as you want. However, breaking your fast with large portions or eating too quickly can lead to digestive issues and stomach discomfort.
To avoid this, eat slowly and start with small portions. This approach helps your body adjust while preventing weight gain and digestive problems, making it especially important for those with acid reflux.
4. Practice Light Exercise
Fasting shouldn’t stop you from staying active. Instead of skipping workouts, choose light exercises such as yoga, pilates, jogging, or simple stretches. Staying active can improve endurance and make fasting easier.
5. Choose Healthy Sweet Foods and Drinks
When you hear the Maghrib call to prayer, it’s sunnah to break your fast with something sweet. This helps restore lost energy after a full day of fasting.
However, remember to eat moderately. Consuming too much sugar can lead to fatigue. Hence, manage your sugar intake to maintain steady energy levels.
For a healthier option, break your fast with three dates. They’re naturally sweet, packed with nutrients, and a delicious way to refuel your body.
6. Eat Protein-Rich and High-Fiber Foods
To keep your digestive system healthy and maintain satiety, incorporate protein and fiber-rich foods into your iftar meal. Good options include beef, fish, eggs, beans, and nuts.
These nutrients help sustain energy levels and keep you full longer. Meanwhile, avoid oily or high-sodium foods, as they can cause thirst and discomfort.
7. Get Enough Sleep
Maintaining a healthy fasting routine isn’t just about diet—it also requires proper rest. Adequate sleep helps prevent daytime drowsiness, improves focus, and keeps you energized for daily activities. Prioritizing rest will help you stay productive and make fasting more manageable.
8. Drink Enough Water
One of the most important fasting tips to prevent dehydration is drinking enough water. Your body's hydration needs don’t change during fasting—you still need to drink around 2 liters of water daily.
To stay hydrated, follow the 2-4-2 drinking pattern: two glasses at iftar, four glasses between iftar and suhoor, and two glasses at suhoor (dawn).
This simple routine ensures your body gets enough fluids throughout the fasting period.
9. Take Care of Your Mental Health
Aside from keeping your physical well-being in check, pay attention to your mental health too. Avoid negative thoughts that can lead to stress and impact your mind and body.
If you feel overwhelmed, take a short break, practice relaxation techniques, or talk to loved ones for support. Keeping a positive mindset will make your fasting experience more fulfilling.
10. Consult a doctor
If you have a medical condition like acid reflux or other health concerns, consult a doctor before fasting.
Some conditions require specific treatments, and certain medications might need adjustments to accommodate your fasting schedule. Seeking medical advice ensures you can fast safely without compromising your health.
Those are 10 essential fasting tips to help you stay healthy and energized throughout Ramadan. Start with small lifestyle changes, such as eating balanced meals, exercising lightly, and be mindful of your body’s hydration levels to stay healthy.
Don’t forget to #AQUADULU to stay hydrated while fasting! From nature, AQUA is 100% PURE mountain mineral water to keep you refreshed during the holy month.
Happy fasting!
