Ramadan is a special month that combines spirituality and health, offering a valuable opportunity to reset eating habits and improve lifestyle patterns. With long fasting hours, many people experience hunger, thirst, and fatigue—this is natural when nutrition and hydration are not properly planned. However, these symptoms can be reduced or even prevented by following well-structured, science-based strategies.
Fasting is not about deprivation; it is an opportunity to strengthen your body and improve your relationship with food and water. This guide provides practical advice focusing on hydration, water-rich fruits, protein, fiber, meal timing, physical activity, sleep, and warning signs of dehydration or poor nutrition.
The Importance of a Balanced Suhoor (Pre-Dawn Meal)
Suhoor is the foundation of healthy fasting. It acts as the body’s “fuel” for long hours without food or drink.
Why Is Suhoor Important?
Provides sustained energy through complex carbohydrates and protein.
Reduces hunger by slowing the release of ghrelin (the hunger hormone).
Supports hydration when it includes water-rich fruits and vegetables.
Stabilizes blood sugar levels, reducing fatigue and dizziness.
Ideal Suhoor Components
Proteins: Eggs, labneh, yogurt, hummus, nuts
→ Slow digestion and prolong fullness.
Complex Carbohydrates: Oats, whole-wheat bread, brown rice
→ Provide steady energy throughout the day.
Vegetables: Cucumber, tomatoes, lettuce, bell peppers
→ Rich in fiber and water, support digestion and prevent constipation.
Fluids & Fruits: A large glass of water + water-rich fruits like watermelon or oranges.
Skipping Suhoor or consuming only coffee and sugary foods may cause rapid energy crashes and increased hunger and thirst.
How Much Water Does a Fasting Person Need?
Water is the most essential element during Ramadan. It replaces fluids lost through sweating, urination, and breathing.
Most people need 8–10 cups of water daily, and possibly more in hot weather or with physical activity.
How Water Supports the Body
Regulates body temperature
Enhances mental focus and concentration
Supports digestion and kidney function
Helps nutrient absorption and waste elimination
Smart Water Distribution Plan
4 cups at Iftar (after dates and soup or before the main meal)
2 cups between Iftar and Suhoor in small intervals
2 cups at Suhoor with food and before sleep
Drink gradually instead of all at once to avoid stomach discomfort.
Water-Rich Fruits and Their Importance
Fruits with high water content help hydrate the body and provide essential minerals like potassium and magnesium.
Examples:
Watermelon (92% water) – 1 cup ≈ 140–150 ml water
Cucumber (96% water) – 1 cup ≈ 150 ml water
Strawberries (91% water) – 1 cup ≈ 200 ml water
Orange (86% water) – 1 medium fruit ≈ 70–80 ml water
Pineapple (86% water) – ½ fruit ≈ 200 ml water
Including these fruits at Iftar and Suhoor extends hydration and reduces thirst naturally.
Understanding Hunger During Fasting & How to Control It
Hunger is influenced by:
Falling blood sugar levels
Increased hunger hormones
The quality of Iftar and Suhoor meals
5 Strategies to Reduce Hunger
Protein: Eggs, yogurt, lentils – prolong satiety
Fiber: Vegetables, whole grains, legumes – steady fullness
Healthy fats: Nuts, avocado, olive oil – enhance satiety
Avoid simple sugars: They spike blood sugar, then cause crashes
Gradual Iftar: Start with dates and water or soup to allow fullness signals to activate
Proper Meal Distribution
Iftar:
2–3 dates + 1 cup of water
Light soup
Balanced main meal (protein + whole grains + vegetables)
Water-rich fruits afterward
Suhoor:
Protein (eggs, yogurt, hummus)
Complex carbs (oats, whole-grain bread)
Vegetables and water-rich fruits
2 cups of water
This approach stabilizes energy levels and reduces hunger and thirst.
Sleep and Physical Activity
Adequate sleep regulates hunger and fullness hormones.
Moderate exercise (like walking 2 hours after Iftar) improves digestion and energy.
Avoid intense workouts before Iftar to prevent dehydration.
4 Common Mistakes That Increase Hunger & Thirst
Excess salt and pickles at Suhoor
Overeating sweets after Iftar
Skipping Suhoor
Excess coffee and tea (diuretics that increase fluid loss)
6 Warning Signs of Dehydration or Poor Nutrition
Headache, dizziness, dry mouth
Dark urine or reduced urination
Severe fatigue
Constipation
Blood sugar fluctuations
Fainting in severe cases
Long-term neglect may weaken immunity and increase kidney problems.
7 Practical Tips for Comfortable Fasting
Spread water intake evenly
Include water-rich fruits and vegetables daily
Focus on protein and fiber at Suhoor
Avoid fried and salty foods
Sleep well and stay moderately active
Break fast gradually
Monitor early signs of thirst and hunger
Conclusion
Healthy fasting requires balance between nutrition, hydration, and sleep. By drinking enough water, distributing it wisely, consuming balanced meals rich in protein and fiber, including water-dense fruits and vegetables, and maintaining good sleep and moderate activity, you can significantly reduce hunger and thirst.
With proper planning, Ramadan can become a month of spiritual renewal and physical well-being—allowing you to fast safely, comfortably, and energetically throughout the blessed month.
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