Hydration and Nutrition Tips to Stay Energetic in Ramadan

Fasting during Ramadan is a time for spiritual reflection and self-discipline, but long hours without food and water can leave you feeling weak and dehydrated. To stay energized throughout the day, it is important to focus on proper hydration and a balanced diet. In this blog post we will share with you some practical tips to stay energetic during these thirty (30) days of spiritual cleansing and growth. 

1. Stay Hydrated 

Dehydration is one of the biggest challenges during fasting, especially in warm climates like Ghana’s. To prevent it: 

- Drink enough water: Aim for at least 8–10 glasses between Iftaar (breaking fast) and Suhoor (pre-dawn meal). 

- Limit sugary and caffeinated drinks: Avoid too much tea, coffee, or soft drinks, as they can cause dehydration. 

- Eat water-rich foods: Fruits like watermelon, oranges, pineapple, and cucumber help keep you hydrated. 

- Replenish electrolytes: Coconut water or a pinch of salt in your drinking water can help restore lost minerals. 

2. Eat a Filling and Balanced Suhoor 

Suhoor is essential for keeping you energized throughout the day. Choose foods that provide long-lasting energy, such as: 

- Complex carbohydrates: Oats, brown rice, yam, corn porridge or tom brown. 

- Proteins: Meat, eggs, grilled chicken, groundnut paste, and local yogurt (brukina). 

- Healthy fats: Avocados, peanuts, almonds, and shea butter-based foods. 

- Fiber-rich foods: Kontomire stew, garden eggs, cabbage, and whole grains like millet. 

3. Break Your Fast the Right Way 

After a long day of fasting, it’s important to refuel your body properly: 

- Start with dates and water: Dates provide a quick natural energy boost. If dates aren’t available, opt for ripe bananas or fresh fruit juice (avoid processed juice). 

- Include protein-rich foods: Grilled or boiled fish, chicken, or boiled eggs to help with muscle recovery. 

- Eat healthy carbohydrates: Brown rice, boiled yam, plantain, or swallows like Tuo-Zafi (TZ) for sustained energy. 

- Avoid heavy fried and sugary foods: Too many oily foods like fried yam, kelewele, or puff-puff (bofrot) can cause sluggishness and digestion issues. 

4. Space Out Your Meals 

Instead of eating a large meal at once, try to: 

 - Eat in small portions: Have light snacks before your main meal to prevent overeating. 

- Snack wisely: opt for dates, bananas, sobolo (hibiscus drink) or zonkom (smoothies made from tiger nuts, apples and dates). 

5. Get Enough Rest and Light Exercise 

To maintain energy and overall well-being: 

- Get quality sleep: If possible, take short naps during the day to compensate for reduced nighttime sleep. 

- Stay active: Light exercises like stretching or walking after Iftaar can improve digestion and energy levels. 

 With the right hydration and nutrition, you can stay strong and energized throughout Ramadan. Prioritize water, eat balanced meals, and listen to your body. May your fasting be accepted, and may you have a healthy and fulfilling Ramadan!  Aameen.