A Glass of Water

Ramadan Fasting Tips – How to Maintain Your Energy

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It’s normal for the body to feel weak and run out of energy when fasting due to the reduced food and drink intake. For around eight hours, the body will rely on glucose stored in the liver and muscles as the energy source. When it runs out, then your body will start burning fat. Lack of fluid intake makes the body vulnerable to dehydration. The key to keeping the body healthy is to maintain the nutrient intake.

Consuming Carbohydrates
Eating foods with high carbohydrate content such as rice, corn, oatmeal and bread will help the body to maintain energy. Carbohydrates will make the body content for a longer time, because the energy is breaking down little by little in the stomach.


Water Intake
Drink a minimum of two liters of water per day to prevent dehydration. Stick to the 2-4-2 rule: two glasses during suhoor, four glasses during iftar (break the fast meal) and two glasses before sleep.

Pay Attention to Your Eating Habit
Improve eating patters during suhoor and iftar by increasing the consumption of foods rich in omega 3 and magnesium. Omega 3 fatty acids like those in salmon and cabbage can provide energy for cell activity, relieve inflammation and improve cognitive abilities. While magnesium, which can be found in avocados and green vegetables, is useful for body cells to convert food into energy.

Enough Rest
No need to change your daily routine during fasting, but take 5 to 10-minute breaks or naps. Just take time to lay down on the sofa or stop working for a little while. Short breaks or naps can recharge your energy.

take a rest