Ramadan is a time of deep reflection, spiritual growth, and community connection. But let’s be real—it also comes with long fasting hours that can leave you feeling drained, especially when juggling work responsibilities. I remember my first year fasting while working—I hit a midday slump so hard I nearly dozed off at my desk. Over time, though, I’ve figured out some smart ways to stay alert and energized. Here are five health tips during Ramadan to help you power through your days without feeling completely wiped out.

1. Fuel Your Body with a Smart Suhoor

Waking up for suhoor can be tough, but skipping it is a recipe for exhaustion. Think of suhoor as your body’s battery charge for the day ahead. Instead of grabbing something quick and empty, go for slow-digesting foods like whole grains, eggs, or yogurt with nuts and fruit. I used to eat whatever was easiest, but once I switched to balanced meals, my energy levels improved dramatically. One of the best health tips during Ramadan is to include fiber-rich and protein-packed foods at suhoor to keep you fuller for longer.

2. Stay Hydrated Between Iftar and Suhoor

Dehydration is one of the biggest energy killers during fasting. Since you can’t drink water throughout the day, make sure to drink plenty between iftar and suhoor. One mistake I made early on was chugging sugary juices at iftar, only to feel sluggish the next day. Now, I focus on drinking small amounts of water consistently throughout the evening. A great health tip during Ramadan is to add coconut water or herbal teas to your hydration routine to replenish electrolytes without added sugar.

3. Take Short Breaks to Refresh Your Mind and Body

Fasting can make even the simplest tasks feel exhausting by mid-afternoon. Instead of pushing through in zombie mode, take small breaks to recharge. Step outside for fresh air, stretch your legs, or close your eyes for a minute to reset. I started doing this a few years ago, and it made a huge difference in my focus and productivity. One of the most practical health tips during Ramadan is to schedule quick mental breaks throughout your workday to avoid burnout.

4. Break Your Fast the Right Way

After fasting all day, it’s tempting to dive into a feast at iftar, but eating too much too quickly can leave you sluggish. The best approach? Start with dates and water, then ease into a balanced meal with protein, vegetables, and complex carbs. I used to overeat right away and would feel exhausted for hours afterward. Now, I pace myself and notice a huge difference. A key health tip during Ramadan is to avoid heavy, fried foods at iftar to maintain steady energy levels.

5. Listen to Your Body and Adjust Your Routine

Every day of Ramadan is different—some days you’ll feel great, while others you might struggle to keep up. Pay attention to how your body responds and make small adjustments. If you’re constantly exhausted, try shifting your sleep schedule or reducing caffeine gradually before Ramadan starts. Trust me, I learned this the hard way when I quit coffee cold turkey one year and spent the first few days with pounding headaches! One of the most important health tips during Ramadan is to prioritize rest and recovery to keep yourself feeling strong.

Fasting while working doesn’t have to be a struggle. With the right habits, you can stay energized, focused, and make the most of Ramadan. By following these health tips during Ramadan, you’ll not only avoid fatigue but also enjoy a more balanced and fulfilling fasting experience. Remember, Ramadan is about more than just getting through the day—it’s about embracing the journey and taking care of yourself along the way. You’ve got this!

Find the support you need with Dr. Eslam Magdy, a trusted Nutrition Specialist. Book a secure session now via Esaal: Book Online Session with Eslam Magdy Nutrition & Fitness by Esaal