image sourced from original article at As Ramadan 2026 approaches, millions across the Middle East, United States, and Europe are preparing to observe a month of dawn-to-sunset fasting. Health experts stress the importance of proper hydration and balanced nutrition, recommending the consumption of water-rich foods and the avoidance of caffeinated beverages to prevent dehydration. Skipping the pre-dawn meal makes fasting harder, so nutritionists advise a mix of whole grains, proteins, healthy fats, and fruits or vegetables at suhoor to maintain energy and stable blood sugar.
Breaking the fast with water and dates is encouraged for both tradition and health, as dates offer a quick energy boost and water aids rehydration. Experts suggest focusing on whole foods, lean proteins, and fiber-rich meals at iftar, while eating mindfully and avoiding heavy, sugary, or fried foods. Gradually reducing caffeine intake before Ramadan can help prevent withdrawal symptoms, and maintaining a balanced diet throughout the month supports overall wellbeing.
Gentle evening exercise and good sleep hygiene are recommended to aid digestion and recovery, while those with chronic health conditions should consult healthcare providers before fasting. By following these evidence-based tips from trusted health organisations, individuals can prepare their bodies for a safe and fulfilling Ramadan experience.
