Ramadan is an important educational and spiritual milestone in a child’s life. It is not only a month of worship, but also a child’s first practical experience with commitment, patience, and participating in a shared family ritual that strengthens their sense of belonging.
However, fasting for the first time can become exhausting if children are not properly prepared—especially physically and socially.
A child is not simply a “small adult.” Their body, emotions, and thinking patterns require gradual preparation that begins days before Ramadan, not on the first day of fasting.
In this guide, Dr. Ahmed Abdel Aal, Consultant and Head of Pediatrics at Mediclinic Hospital, provides parents with a comprehensive, step-by-step plan to help children fast safely and confidently—so their first Ramadan experience is positive, healthy, and filled with pride rather than fatigue.
First: When is a Child Physically Ready to Fast?
Not every child of the same age is ready to fast in the same way. Age alone is not enough.
Children usually begin trying to fast between 7 and 10 years old, but readiness depends on:
Physical strength and body build
Daily activity level
Regular eating and sleeping habits
Ability to tolerate hunger without dizziness or weakness
Signs of readiness include:
Can wait between meals without extreme fatigue
No dizziness or rapid drops in blood sugar
Drinks water regularly
No chronic illness or severe underweight
If a child has anemia, significant weight loss, or medical conditions, consult a doctor before encouraging fasting.
Second: How to Prepare Your Child Physically Before Ramadan
Start preparation 7–10 days before Ramadan.
Gradual adjustments
Do not suddenly shift from 3–4 meals to long fasting
Slowly delay breakfast each day
Reduce frequent snacking
Teach the body to rely on stored energy
Focus on food quality, not quantity
Important nutrients:
Protein
Essential for growth, muscles, immunity, and sustained energy.
Sources: eggs, yogurt, cheese, legumes.
Complex carbohydrates
Provide long-lasting energy and stabilize blood sugar.
Sources: oats, whole-grain bread, brown rice.
Healthy fats
Support brain development and vitamin absorption.
Sources: olive oil, nuts (in moderation), avocado.
Fiber-rich fruits
Help digestion and prevent constipation.
Examples: berries, pears, apples with skin, bananas, oranges, mango, dried figs, apricots.
Foods to Reduce Before Ramadan
These increase thirst and fatigue:
Sweets and excess sugar
Packaged/industrial juices
Very salty foods
Fast food
These foods may cause dehydration, energy crashes, and poor concentration.
Third: Training Children to Drink Enough Water
Many children don’t drink enough water, which makes fasting harder.
Recommended daily fluids:
Ages 4–8: about 1.2 liters
Ages 9–13: 1.4–1.6 liters
Tips:
Remind them regularly
Use fun cups or small challenges
Reduce reliance on juices
Spread water intake between iftar and suhoor
Water is essential to prevent headaches and fatigue.
Fourth: Adjusting Sleep Before Ramadan
Lack of sleep doubles fatigue during fasting.
Tips:
Move bedtime earlier gradually
Reduce screen time at night
Encourage earlier waking
Well-rested child = better fasting experience
Fifth: Emotional and Social Preparation
1. Explain fasting in child-friendly language
Avoid fear or punishment.
Use stories and connect fasting to values like patience and empathy.
2. Avoid “all or nothing”
Do not force full-day fasting immediately.
Start with:
Half-day fasting
Fasting until noon
Alternate days
Gradual progress protects both health and motivation.
3. Involve them in Ramadan preparations
Decorating the house
Choosing suhoor foods
Talking about family traditions
Feeling involved increases enthusiasm.
4. Protect them from social pressure
Avoid comparisons with siblings or classmates.
Fasting should be a source of pride, not shame.
Sixth: Preparing for the First Day of Fasting
Light, nutritious suhoor (no excess sugar or salt)
Reduce strenuous activities
Monitor gently for dizziness, headaches, or extreme fatigue
Breaking the fast when necessary is not failure—it is self-care.
Seventh: Common Mistakes to Avoid
Forcing fasting despite exhaustion
Mocking the child for breaking the fast
Excessive material rewards
Framing fasting only as deprivation
Fasting is education—not a strength test.
Common Questions Children Ask (With Reassuring Answers)
“Is fasting hard on my body?”
At first you may feel hungry, but your body learns quickly. Eating healthy and sleeping well helps you stay strong.
“Why do I feel hungry faster than adults?”
Because you’re still growing and need more energy. That’s why we fast gradually.
“Can I break my fast if I feel tired?”
Yes. Your health is more important than anything.
“Why can my friends fast all day but I can’t?”
Everyone is different. You’ll get stronger each year.
“Will you be upset if I can’t finish fasting?”
No. We’re proud of you for trying.
“Why do we drink a lot of water at suhoor?”
Water keeps you comfortable and prevents headaches.
“Will fasting make me weak?”
No. It teaches patience and self-control, but we always protect your health.
“Will I fast like adults one day?”
Yes. Every year you grow stronger. Today is just your first step.
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