How to fast safely during Ramadan

Eating well while fasting

Fasting (Sawm) is one of the five core pillars of Islam. For Muslims around the world, fasting is a spiritually significant act that nurtures empathy and gratitude, encouraging awareness of those who are less fortunate.

From dawn (Fajr) until sunset (Maghrib), those observing the Ramadan fast must abstain from all food, drink, and smoking. With a pre-dawn meal (Suhoor) and a meal at sunset (Iftar), much of the day is spent navigating daily life on an empty stomach.

For this reason, it’s important to pay close attention to what you eat and drink, fuelling your body with the right balance of nutrients and staying properly hydrated to get through the day.

Adil Naeem, Clinical Pharmacist at O.R.S Hydration, explains that eating complex carbohydrates can help stabilise your blood sugar, while protein and healthy fats slow digestion and prevent rapid energy dips.

Clinical guidance from the British Islamic Medical Association (BIMA) consistently emphasises that Suhoor should support hydration just as much as it provides energy.

“Hydration is a central theme in BIMA’s Ramadan health advice,” says Naeem. “Starting the fast even mildly dehydrated increases fatigue later in the day.

“Including adequate fluids - and, where appropriate, an oral rehydration solution - at Suhoor may support more effective fluid absorption than water alone, particularly if you are prone to headaches or light-headedness.”

Naeem adds that drinking excessive water in a short period can cause bloating and disturb electrolyte balance. To avoid this, he recommends spacing your fluids across the evening and pre-dawn hours. Oral rehydration solutions can also help replace electrolytes lost during fasting and support overnight hydration - especially for those who sweat heavily or exercise at night.

People fasting during Ramadan may experience what is sometimes called ‘Ramadan headaches’. These are usually caused by dehydration, fluctuating blood sugar levels, or a sudden lack of caffeine for regular coffee drinkers.

Naeem advises gradually cutting back on your coffee consumption before Ramadan, so your body can adjust to caffeine withdrawal.

Certain daily habits that you normally take for granted may be intensified during fasting hours, affecting your body in ways you might not expect.

One of these is exercise, which can increase your chance of dehydration. Naeem advises sticking to light activity during fasting hours and saving more structured workouts for after Iftar.

Sleep is also especially important during Ramadan, but can be disrupted by excessive screen time, which Naeem recommends reducing.

“Improved sleep helps regulate stress hormones, appetite, and hydration signals,” he explains. “Poor sleep is associated with increased fatigue and perceived thirst during fasting hours.”

You may also notice reduced concentration due to disrupted sleep or even mild dehydration.

Naeem says: “Practical strategies supported by Ramadan health guidance include scheduling demanding tasks earlier in the day, taking short rest breaks, and maintaining steady hydration between Maghrib and Fajr."

Children and elderly people are not required to fast during Ramadan, as their age can make them more vulnerable to the negative effects of fasting. For example, children, whose bodies are still growing, need consistent nutrition and hydration, while older adults may have health conditions or take medicines that make fasting potentially harmful.

Naeem cautions that even if you are of the appropriate age to fast, anyone with a long-term health condition or who is pregnant should seek medical advice beforehand.

“Hydration needs vary, particularly in kidney, heart, or metabolic conditions,” he says. “The use of electrolyte solutions should also always be discussed with a healthcare professional to ensure suitability and safety.”