It is essential to teach children how to fast from a young age. For growing children, fasting for a whole day can be a challenge. However, with the support of parents, children can fast without feeling exhausted. On the other hand, fasting can teach children patience, discipline, and help them maintain good behaviors. You can begin fasting for 6 hours first, then extend it to 8 hours, and eventually, fasting can reach 12 hours. To help your child be ready for fasting the whole day, here are some tips according to Health website.
Gradual Fasting Training
Gradually training your child to fast is crucial. Fasting helps build discipline and spiritual values. Since children may not be able to fast for an entire day initially, start by training them to fast for half a day and then gradually increase the fasting period.
Adequate Fluid Intake
Water is essential to keep the body hydrated while fasting. Make sure your child drinks enough water to avoid dehydration.
Children need to drink at least eight glasses of water daily, especially at suhoor (pre-dawn meal) and iftar (meal to break the fast). You can give your child at least two cups of water after iftar and before bed, and two more cups at suhoor.
You can also offer soup to your child to boost fluid intake and serve fruits as snacks. Avoid giving chips or sodas, as they can increase thirst and dehydration.
Adequate Rest
Fasting will change your child's sleep schedule. They may need to wake up early, around 5 or 6 am, for school or around 3 am for suhoor. Ensure your child goes to bed early so they don't feel extremely tired when they wake up for suhoor. Even when fasting, children should still sleep for at least 8 hours per day. If necessary, encourage your child to take a nap after engaging in some light activities to help maintain energy during fasting.
Organizing Your Child's Activities
Encourage your child to engage in activities that don't require too much energy. Activities such as drawing, reading religious books, or learning to recite the Qur'an can be enjoyable and not overly exhausting.
Avoid Direct Sun Exposure
When exposed to direct sunlight, the body loses fluids and energy quickly, making the child feel tired easily. Therefore, during fasting, try not to let your child engage in outdoor activities under the hot sun, especially during the day.
Don’t Force Your Child to Fast
Fasting all day isn't easy, so if your child cannot fast all day or until sunset, don’t force them. Particularly if this is your child's first time fasting. Instead, teach them gradually. For example, in the first week, let them fast until noon, then increase it to the afternoon in the second week, and gradually allow them to fast the whole day by the third week.
Boost Your Child's Confidence
Children who are fasting for the first time may not be able to withstand hunger and thirst for the entire day. If they need to break their fast, don't get upset. Instead, praise their efforts and encourage them to try again the next day. Offering support and praising their attempts will help boost their self-esteem and motivate them to continue fasting.
Nutrition During Suhoor and Iftar
Children in the growth phase need proper nutrition to stay strong while fasting. Here are some food and drink options to help keep them strong during fasting:
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Complex Carbohydrates in Suhoor: Complex carbohydrates digest more slowly, keeping children feeling full for longer periods. Foods like sweet potatoes, corn, oats, whole wheat bread, and brown rice are excellent choices.
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Drinks to Help Your Child Fast: Coconut water is an excellent drink before and after fasting. It is mostly water and a good source of minerals, including potassium. It also contains electrolytes, which help maintain hydration.
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Juices for Energy: Healthy fats, complex carbs, fiber, and protein are the best ways to keep your child energized during fasting. If your child lacks nutrients like vitamin C and iron, they might feel tired. A juice made with berries, citrus fruits, avocado, oats, chia seeds, and milk can provide these essential nutrients.
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Energy-Boosting Foods: Plums are rich in fiber, which helps digestion and provides energy for the fast.
If you are concerned about your child’s nutrition during the fasting month, it’s always best to consult a pediatrician to ensure your child is getting the necessary nutrients for healthy growth.
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