Fasting Tips for Ramadan: How to Stay Energised & Focused
Ramadan isn’t just about abstaining from food and drink, it’s about finding balance between body, mind, and soul. Fasting challenges us to slow down, reflect, and reframe our relationship with everything we consume, not just meals. Whether you’re fasting for the first time or you’ve been practising it for years, these tips can help you stay nourished, mindful, and energised throughout the holy month.
1. Start with suhoor, the meal of blessings
Skipping suhoor might seem tempting, especially after a late-night taraweeh. But you know what? That quiet pre-dawn meal sets the tone for the whole day. It’s not just fuel, it’s sunnah. The Prophet ﷺ said there’s blessing in suhoor, even if it’s just a sip of water. Choose slow-digesting foods like oats, eggs, and yoghurt to keep you full longer and stabilise your energy levels.
2. Keep your meals light but nourishing
Iftar shouldn’t feel like a competition with your stomach. Start simple: a few dates and water, just as the Prophet ﷺ did. Then, take a moment to pray before you eat properly. Go for grilled or baked dishes instead of fried ones, and make vegetables and whole grains your main event. It’s not about restriction, it’s about eating with intention.
3. Hydration is your secret weapon
Between iftar and suhoor, aim to drink around two litres of water, spaced out, not all at once. You’ll be surprised how much of a difference it makes to your energy levels and mood. Herbal teas and infused water (like cucumber or mint) are great too. Just steer clear of sugary drinks; they might quench thirst for a moment but leave you dehydrated later.
4. Balance your sleep and prayer routine
Ramadan nights can be beautiful, but they can also be long. Between taraweeh and suhoor, sleep often becomes the first casualty. Try taking short naps during the day or going to bed earlier after iftar if possible. Remember, rest is part of ibadah (worship) when done with the right intention. A well-rested body helps you stay focused in worship and patient with others.
5. Make intention your daily anchor
Every fast begins with a simple intention, but it’s worth renewing that niyyah each morning consciously. Remind yourself why you’re fasting, not just because it’s Ramadan, but because you’re seeking closeness to Allah. That mindset transforms hunger into humility and routine into worship. A pure intention fuels perseverance more than any meal ever could.
Where to buy
You can find helpful Ramadan essentials, such as dates, miswak, and dua cards, at SunnahCure.
Frequently Asked Questions (FAQs)
What’s the healthiest way to break a fast?
Start with dates and water, just like the Prophet ﷺ. Then, follow up with something light and balanced, such as soup or fruit before your main meal.
How much water should I drink between iftar and suhoor?
Try to drink around two litres gradually through the night. Avoid drinking too quickly or all at once; pacing keeps you hydrated and comfortable.
Can I work out during Ramadan?
Yes, but choose the right time. Light workouts before iftar or after taraweeh are ideal. Listen to your body and don’t overexert yourself.
What’s a good suhoor for sustained energy?
Oats, eggs, wholegrain bread, yoghurt, nuts, and fruit. Complex carbs and protein digest slowly, helping you stay fuller longer.
Is coffee okay after iftar?
Moderation is key. Coffee can be enjoyed after iftar, but remember it’s dehydrating, so balance it with plenty of water.
Why do I feel tired even when I eat well?
It could be due to dehydration, lack of sleep, or sudden changes in eating patterns. Adjust your routine gradually, and prioritise rest.
What foods should I avoid during Ramadan?
Fried, overly salty, or sugary foods. They spike your blood sugar and leave you feeling sluggish and thirsty.
Can fasting improve my focus or productivity?
Absolutely. With proper rest and mindful eating, fasting sharpens focus and discipline, both spiritually and mentally.
How can I manage fasting with a busy schedule?
Plan your meals in advance, prioritise prayers, and use short breaks for reflection or rest. Small adjustments go a long way.
What dua should I say when breaking the fast?
“Dhahaba al-ẓamaʾ wabtallati al-ʿurūq wa thabata al-ajru in shāʾ Allāh” (The thirst is gone, the veins are moistened, and the reward is confirmed, if Allah wills).
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