While Muslims find joy in discussing the spiritual, mental and physical benefits of fasting in Ramazan, we should also make health a priority and pay better attention to dietary recommendations during this holy month, especially in this intense climatic condition.

Many Muslims feel challenged by fasting during Ramazan in the summer months, while this time around in Pakistan, Ramazan is taking place in early summers with extremely long days. Here are few tips to stay energetic and healthy during Ramadan.

Pay attention to the quality of food you eat at Suhoor

It is important to pay attention to the quality of the food you eat at this predawn meal (Suhoor). Try to eat slowly digestible and absorbable foods which are rich in fibre such as whole-wheat breads, rice, pasta, potatoes and whole wheat grains. These foods give you energy that can last for many hours unlike foods high in sugar which provide energy for only a short time

You can also eat protein-rich foods and dairy products such as milk, yogurt and cheese, preferably white cheese which has a lower fat content.

Know the foods that hydrate your body

When fasting, we’re slowly being dehydrated over the course of the day. So we need to have food that put water into our body, not depletes it further. It can be difficult to eat a lot of watermelon or squash, even though they’re super-hydrating foods, but you can make juices out of the fruits and soups out of the vegetables to give your body the additional water it needs.

Avoid salty spice mixes and meat dishes that only leave us wondering why we’re so thirsty afterward. Also consider limiting coffee and tea intake, which are very dehydrating to the body.

Avoid overeating during Ramazan

Ramadan marks the start of festivity of enjoying lavish iftars and dinners with your family and friends. However, we should remember that a simple meal that contains all the nutrients is all we need to break a fast. Avoid fried foods and sugary drink in iftar.

At suhoor, prepare eggs, oatmeal with milk and almonds. Also include fruits like watermelon, grapefruit and peaches. Conscious choices in your meal will help you stay hydrated.

Limit caffeinated beverages

Limit caffeinated beverages, such as tea and coffee, between Iftar and Suhoor. Caffeine consumption can promote dependence upon this stimulant during the month, disrupt sleep, and potentially give you a headache the following day. It also dehydrate the body.

Get sufficient amount of rest

Get sleep for at least 8 hours. If not in one go, then in two lots – night and noon. Take small breaks after each prayer during the day or have small power naps of 10 to 15 minutes to energize yourself.