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Discover simple and practical fasting tips to stay healthy and energised during Ramadan. From hydration to balanced meals, prioritise your well-being this Ramadan.
Fasting during Ramadan is one of the five pillars of Islam, but it can also present challenges, especially when it comes to managing fatigue and hunger throughout the day.
To help you navigate these challenges and make the most of your fasting experience, we've compiled a list of ten practical fasting tips to avoid fatigue and hunger during Ramadan.
Getting through Ramadan fasting without feeling exhausted or starving takes some know-how. To keep your energy levels up and your hunger in check, here are 10 simple yet effective Ramadan tips to avoid feeling tired and hungry while fasting:
Starting your day with a nutritious suhoor meal is essential for providing your body with the energy it needs to sustain you throughout the day. Aim for a balanced meal that includes a combination of complex carbohydrates, protein, and healthy fats.
According to Dr Nadia Al Yafei, Manager of PHCC’s Leghwairiya Health Center, consuming complex carbohydrates and high-fibre foods at Suhoor helps support hydration, maintain blood sugar levels, and prolong fullness, preventing fatigue during the day.
Foods like whole grains, eggs, yoghurt, and nuts are excellent choices as they provide lasting energy and help curb hunger. Choosing lighter foods instead of heavy, fried ones can help your digestion and keep you from feeling tired during fasting hours.
Suhoor is your chance to fuel your body for the day ahead, so choose foods that will keep you satisfied and energised until sunset. Don’t forget to check out this recent blog post for 10 delicious Ramadan recipe ideas!
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During Ramadan, it's important to stay hydrated and take care of your health. Drinking enough water between iftar (evening meal) and suhoor (pre-dawn meal) is key to replacing the fluids lost throughout the day.
On average, we need to drink eight cups of water every 24 hours, depending on our activity level, age, and gender. However, drinking all that water in just one or two hours won't be effective. Our kidneys can only filter about one litre of water per hour.
Try to drink at least eight glasses of water during the hours when you're not fasting. Eating hydrating foods like fruits and vegetables also helps you stay hydrated. But remember, drinking too much water can be harmful as it can reduce potassium levels and make you feel more thirsty.
In addition, you need to avoid some foods and drinks to prevent thirst during fasting hours. For example, processed and spicy foods, like sausages, breaded meats, and ready-made soups, are very high in salt and can make you feel extra thirsty. Drinks that are popular during Ramadan, like jallab (Lebanese drink with date syrup and rose water), and sodas, are full of sugar, which can lead to weight gain, higher insulin levels, and more cravings for sugar.
This can cause you to feel hungrier and thirstier during fasting hours. By focusing on staying hydrated, you can avoid feeling tired and help your body and mind work at their best throughout the day.
It's best to limit your caffeine intake during Ramadan, caffeinated beverages can lead to dehydration and increase feelings of thirst, which can be particularly challenging when fasting.
Instead of relying on caffeine to boost your energy levels, opt for alternative beverages such as herbal teas or infused water. These options can help keep you hydrated without the diuretic effects of caffeine.
If you find it difficult to cut back on caffeine entirely, consider reducing your intake gradually leading up to Ramadan to minimise withdrawal symptoms. By avoiding caffeine, you can support your overall hydration efforts and maintain optimal energy levels throughout the day.
Incorporating a variety of fruits and vegetables into your meals during Ramadan can provide essential nutrients and help prevent fatigue and hunger. These foods are rich in vitamins, minerals, and fibre, which can help keep you feeling full and satisfied throughout the day.
Aim to eat fruits and vegetables in your suhoor and iftar meals to ensure you're getting a wide range of nutrients. Some excellent options include leafy greens, berries, citrus fruits, cucumbers, carrots, and bell peppers.
Additionally, fruits and vegetables are naturally hydrating, which can contribute to your overall fluid intake and help prevent dehydration during fasting hours. Whether enjoyed raw, cooked, or blended into smoothies, fruits and vegetables are an essential part of a balanced diet during Ramadan.
While it's tempting to indulge in sweet treats during iftar, consuming too much sugar can lead to rapid fluctuations in blood sugar levels and leave you feeling fatigued later on.
Opting for sugary foods like desserts, candies, and sugary drinks may provide a quick energy boost, but it's often short-lived and followed by a crash in energy levels. Instead, focus on consuming foods that are rich in complex carbohydrates, protein, and healthy fats to provide sustained energy throughout the fasting period.
If you have a sweet tooth, consider healthier alternatives such as fresh fruits, dried fruits, or homemade desserts made with natural sweeteners like honey or dates. By limiting your intake of sugary foods, you can avoid energy crashes and maintain steady energy levels throughout the day.
When breaking your fast, it's essential to choose light, nutritious meals that are easy to digest. Heavy, greasy foods can weigh you down and make you feel sluggish, especially after a day of fasting. Instead, opt for meals that are balanced and contain a mix of carbohydrates, protein, and healthy fats.
Foods like salads, grilled chicken, and steamed vegetables are excellent options for iftar as they provide essential nutrients without overwhelming your digestive system. Additionally, try to avoid overeating during iftar to prevent discomfort and indigestion.
Eating smaller, more frequent meals throughout the evening can help keep your energy levels stable and prevent feelings of fatigue. By opting for light meals during iftar, you can ensure that you feel satisfied and energised throughout the fasting period.
During Ramadan, practising mindfulness can help you stay attuned to your body's needs and enhance your fasting experience. Mindfulness involves being present in the moment and paying attention to your thoughts, feelings, and sensations without judgment.
This practice can help you better understand your hunger and thirst cues, allowing you to respond to them in a balanced way. Check out our recent blog post for key aspects of preparation and practical steps to follow to prepare for Ramadan.
One way to practise mindfulness during fasting is to focus on your meals. Take the time to savour each bite, paying attention to the flavours, textures, and aromas of your food. Eating mindfully can help you feel more satisfied and prevent overeating.
In addition to mindful eating, you can also practise mindfulness through meditation or deep breathing exercises. Taking a few moments each day to sit quietly and focus on your breath can help reduce stress and increase your sense of calm and well-being.
During the long fasting days of Ramadan, it's common to experience periods of fatigue and drowsiness. To combat this, consider incorporating short naps into your daily routine.
A brief nap of 20-30 minutes can help refresh your mind and body, allowing you to recharge and continue with your daily activities. However, it's essential to keep your naps short to avoid disrupting your sleep schedule or feeling groggy upon waking.
Find a quiet, comfortable space where you can relax and unwind, away from distractions and noise. Set an alarm to wake up after your intended nap duration, and try to nap earlier in the day to avoid interfering with your nighttime sleep.
By taking short naps during Ramadan, you can combat fatigue and maintain your energy levels throughout the fasting period.
While fasting during Ramadan, it's important to stay active to keep your body healthy. Doing light exercises can help increase your energy, improve blood flow, and make you feel better overall.
You can try gentle activities like walking, stretching, or yoga. These exercises are easy on your body and can be done inside or outside, depending on the weather.
Aim for about 30 minutes of moderate exercise each day, but pay attention to how your body feels and change the intensity if needed. Avoid doing too much cardio or strength training after fasting, as it could make you feel tired or dizzy.
It's best to exercise after you've broken your fast and had some food to give you energy. Make sure to eat something with carbs before working out for energy. After your workout, have some carbs to refill your energy stores and protein to help your muscles recover.
Stay away from hard activities that can make you too tired or cause dehydration, especially when you're fasting. By staying active during Ramadan, you can keep both your body and mind healthy while still following the spiritual practices of fasting.
Getting enough sleep is essential for maintaining energy levels and overall well-being during Ramadan. Sleep plays a crucial role in regulating hormone levels, supporting immune function, and promoting cognitive function.
During Ramadan, it's common for daily routines to shift, with suhoor and iftar meals occurring at different times than usual. To ensure you're getting sufficient sleep, try to establish a consistent sleep schedule that allows for seven to nine hours of rest each night.
Creating a bedtime routine can help signal to your body that it's time to wind down and prepare for sleep. This may include activities such as reading, taking a warm bath, or practising relaxation techniques like deep breathing or meditation.
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In conclusion, it's essential to take care of your physical health during Ramadan. By following these tips to avoid fatigue and hunger, you can make the most of your fasting days and maintain your energy levels throughout the month.
Remember to eat a balanced suhoor meal, stay hydrated, and opt for nutritious foods during iftar. Incorporate mindfulness practices, engage in light exercise, and prioritise sleep to support your overall well-being during Ramadan.
With these strategies in mind, you can approach fasting with confidence and make the most of this sacred time of reflection, gratitude, and spiritual growth.
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