Ramadan 2025: Expert tips on maintaining energy levels, staying healthy all month
As Muslims worldwide observe Ramadan, the month of fasting from dawn to sunset, maintaining energy levels and staying hydrated becomes a priority.
Dr. Lama Dalloul, Clinical Dietician at Bioniq Middle East, shared key strategies for staying nourished and energized throughout the month.
Exercise and fasting
Whether you are trying to keep up with your exercise routine or starting a new fitness program, maintaining your energy levels while fasting can be difficult for some.
“Avoid intense workouts during fasting hours, as they can drain your energy,” she cautioned.
Instead of high-intensity workouts, those partaking in Ramadan can engage in light activities like walking, stretching, or yoga, Dalloul said.
Light workouts done after iftar – which is the first meal Muslims have after a long day of fasting – can even help aid digestion and boost energy levels, she added.
Hydrate, hydrate, hydrate!
Hydration plays a vital role in preventing fatigue and other fasting-related discomforts, Dalloul warned.
“After Iftar, prioritize gradually drinking plenty of water throughout the evening until Suhoor, (the pre-sunrise meal), sipping slowly to avoid bloating,” Dalloul advised.
The World Health Organization (WHO) recommends those fasting during the month of Ramadan drink at least 10 glasses of water during the non-fasting hours to prevent dehydration.
The clinical dietician warned against having sugary drinks, like sodas and sweetened juices, during the month and instead recommends that those who have been fasting all day stick to plain water, herbal teas, or coconut water.
For those prone to dehydration, she suggested electrolyte supplements to maintain hydration and reduce muscle fatigue.
“Potassium, calcium, and sodium are key to keeping your body balanced,” she added.
Essential nutrients
Fasting alters metabolism, making it crucial to replenish essential nutrients, according to the Bioniq clinical dietician.
“As the body conserves energy during fasting, our basal metabolic rate becomes more efficient. However, this also means we may consume fewer nutrients, vitamins, and minerals than our body requires,” she explained.
To ensure optimal nutrient intake, Dr. Dalloul suggested carefully selecting foods high in vitamins and minerals and tailoring supplementation to individual needs.
“Include healthy fats in your meals, such as avocado, fatty fish, olive oil, raw nuts, and seeds,” she said.
“Additionally, drinking plenty of water is crucial for the absorption of water-soluble vitamins like B vitamins and vitamin C. Eat balanced meals, control your fiber intake, avoid spicy foods, avoid overeating, and include probiotic-rich foods like yoghurt or kefir to support gut health.”
Taking a B-complex vitamin after breaking your fast can support energy and brain function, while Omega-3 supplements – or foods like salmon and chia seeds – may provide better mental clarity.
Nutritional deficiencies
Personalized supplements for those with existing nutritional deficiencies play a crucial role in ensuring the body gets the support it needs, Dalloul explained.
Nutritional deficiencies can lead to fasting-related discomforts such as fatigue, headaches, and dizziness, she said.
“During fasting, inadequate hydration and changes in diet can lead to magnesium or other deficiencies, which may result in cramps, headaches, and fatigue,” said Dalloul.
The best way to determine whether you need to take supplements is by doing a blood test, she said.
“I would not recommend taking any specific vitamin or nutrient, as uncontrolled hypervitaminosis is as dangerous to our bodies as deficiencies. Also, dosages depend; for example, athletes, young men, pregnant women, or seniors need different formulas,” she explained.
As Ramadan continues, following expert guidance on balanced nutrition and hydration can help individuals maintain steady energy levels and overall well-being while fasting.
