As Ramadan approaches, millions of Muslims worldwide prepare for a month of spiritual devotion, fasting, and reflection. In Nigeria, Ramadan 2025 is expected to begin on either Friday, February 28, or Saturday, March 1, depending on the sighting of the crescent moon. The Nigerian Supreme Council for Islamic Affairs (NSCIA) is responsible for officially announcing the commencement of Ramadan based on verified moon sighting reports.
Unlike previous years when Ramadan coincided with school holidays, this year’s fasting period will fall within the academic and work calendar, making it essential for students and professionals to strike a balance between their daily responsibilities and fasting.
Fasting from dawn to sunset is a central aspect of Ramadan, requiring individuals to adapt their routines while maintaining optimal health. Here are expert-backed ways to stay healthy and energized throughout the holy month:
1. Prioritize Hydration Dehydration is a common challenge during Ramadan, leading to fatigue, headaches, and dizziness. Following the 2-4-2 hydration rule can help maintain water balance:
- Two glasses of water at Suhoor (pre-dawn meal) to start the day hydrated.
- Four glasses of water spaced evenly between Iftar (breaking fast) and bedtime.
- Two glasses of water before sleeping to support overnight hydration. Avoid caffeinated drinks like coffee and tea, which increase urine production and cause dehydration. Instead, opt for infused water, herbal teas, and electrolyte-rich drinks.
2. Eat a Balanced Suhoor for Sustained Energy Suhoor is crucial in sustaining energy levels throughout the day. A well-balanced pre-dawn meal should include:
- Complex carbohydrates (whole grains, oats, quinoa) for slow-releasing energy.
- Protein sources (eggs, Greek yogurt, lean meats) to curb hunger.
- Healthy fats (avocados, nuts, seeds) for prolonged satiety.
- Hydrating foods (watermelon, cucumbers, oranges) to retain moisture.
3. Break Your Fast Wisely with a Nutrient-Rich Iftar Iftar should be a balanced meal that replenishes lost nutrients. The ideal approach includes:
- Dates and water to restore energy levels quickly.
- Soup or smoothies to prepare the digestive system.
- Lean protein, whole grains, and healthy fats to maintain energy and aid digestion.
- Vegetable-rich dishes to boost fiber intake and prevent bloating. Avoid fried and processed foods, as they cause sluggishness and rapid blood sugar spikes.
4. Maintain an Effective Exercise Routine Exercising during Ramadan requires strategic planning to prevent exhaustion. Optimal workout times include:
- Before Suhoor – Light exercises such as stretching or yoga.
- Before Iftar – Brisk walking or bodyweight exercises.
- Post-Iftar (1-2 hours later) – Moderate workouts like resistance training or swimming. Listen to your body and adjust workout intensity to prevent overexertion.
5. Ensure Quality Sleep and Rest The altered Ramadan schedule can disrupt sleep patterns. To maintain energy levels:
- Aim for 6-8 hours of sleep, even if split into segments.
- Take short naps (20-30 minutes) during the day if needed.
- Minimize screen time before bed to promote deeper sleep cycles.
6. Manage Stress and Mental Well-Being Fasting affects both physical and mental health. To stay balanced:
- Practice deep breathing and mindfulness to manage stress.
- Stay connected with loved ones for emotional support.
- Prioritize essential tasks to reduce unnecessary workload.
7. Plan Your Meals in Advance Proper meal planning helps in making healthier food choices:
- Prepare nutrient-rich snacks like dates with almond butter.
- Batch cook meals ahead of time to save time and effort.
- Opt for overnight oats or marinated proteins for quick meals.
8. Avoid Overeating and Focus on Moderation The temptation to overeat after long fasting hours can lead to discomfort and sluggishness. To prevent this:
- Eat slowly and chew food properly for better digestion.
- Break meals into smaller portions instead of consuming large quantities at once.
- Follow the 80/20 rule – eat until you’re 80% full.
9. Support Digestive Health Irregular meal timings can lead to bloating and constipation. Combat digestive issues by:
- Increasing fiber intake (whole grains, fruits, vegetables).
- Drinking peppermint or ginger tea to soothe digestion.
- Avoiding carbonated drinks that contribute to bloating.
10. Adopt a Holistic Ramadan Approach Ramadan is not just about fasting but about spiritual, physical, and mental well-being. By incorporating healthy habits, mindful eating, proper hydration, and balanced physical activity, individuals can ensure a fulfilling and energized Ramadan experience.
Conclusion Maintaining health during Ramadan requires a strategic balance of nutrition, hydration, exercise, and rest. By making conscious food choices, following a structured fitness routine, and prioritizing well-being, individuals can stay energized while embracing the spiritual essence of Ramadan. Striking this balance ensures that Ramadan is both a deeply rewarding and health-conscious experience.