How to Cope with Hunger, Thirst and Fatigue During Ramadan: Experts Share Tips

Summary

Health experts say proper sleep, balanced suhoor meals and good daily planning can help people manage hunger, thirst and fatigue during fasting in Ramadan.

Key Points

• Experts say sleep routine should be adjusted during Ramadan.
• Balanced suhoor meals with protein and fibre help maintain energy.
• Drinking enough water between iftar and suhoor prevents dehydration.
• Short daytime naps can restore energy levels.
• Avoid excessive mobile phone use before sleep to improve rest.
• Light physical activity and proper work planning can reduce fatigue.

Detailed Article

Islamabad: Health experts have shared several practical tips to help people manage hunger, thirst and fatigue during fasting in Ramadan, especially as more than half of the holy month has already passed.

According to experts, the biggest challenge during Ramadan is the sudden change in daily routine, particularly sleep and eating patterns. Late-night prayers and waking up early for suhoor often reduce sleep hours, which can lead to fatigue during the day.

Experts explain that when a person does not eat for long hours, blood glucose levels gradually decrease, which can cause tiredness and low energy. People who are used to drinking tea or coffee in the morning may also experience headaches or irritability during fasting.

Psychologist Susanna Joz, associated with Karabuk University, said adjusting daily habits can make Ramadan easier and more enjoyable.

She advised that people should adapt their sleep routine to Ramadan, going to bed earlier whenever possible. A short daytime nap can also help restore energy levels.

Experts also recommend limiting mobile phone use before sleeping, as excessive screen time can delay sleep and increase fatigue the next day.

The choice of suhoor meal also plays a key role in maintaining energy throughout the day. Experts suggest foods rich in protein, fibre and healthy fats, such as milk, nuts, porridge and bread.

On the other hand, very sugary or greasy foods may lead to sluggishness during fasting hours.

Since water cannot be consumed during fasting hours, experts stress the importance of drinking enough water between iftar and suhoor to prevent dehydration.

Proper planning of daily work can also help manage fatigue. Experts suggest completing important or demanding tasks earlier in the day, when energy levels are higher.

They also recommend taking short walks instead of sitting continuously, as light physical movement can help maintain energy.

Experts emphasise that fasting should not be viewed only as a challenge, but also as an opportunity to develop discipline, patience and inner strength, which can make the Ramadan experience more meaningful and fulfilling.