Ramadan 2025: Tips to maintain the energy level when you fast

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Ramadan, the ninth and sacred month of the Muslim calendar, is approaching.

The month is a time of prayer, reflection and celebration of the community for Muslims worldwide.

For 30 days, many attentive Muslims from dawn to dawn do without food and drinks, including water.

Fasting is a central element of Ramadan, which serves as a time for spiritual growth and renewed connection to faith. After sunset, fasting is broken with a meal called Iftar, which is often shared with family and friends.

This year the Ramadan is scheduled to begin on February 28th and complete on the evening of March 30th. This data depends on the viewing of the new moon, which officially marks the beginning of the month.

After Ramadan, Muslims celebrate Eid al-Fitr, a joyful festival that marks the end of Lent.

Here you will find some expert advice if you plan to fast.

What can be expected when fasting?

Dr. Nasir Hannan, GP in the general practitioner in London, explains that the main symptoms that can manifest themselves from fasting are headaches, reduced energy levels and mood changes.

They are mild at first, and in the course of the month the symptoms tend to break away when the body adapts to the state, says Hannan.

While people prepare for Ramadan and at the same time navigate their daily life during this period, GPS explains how to maintain the energy level.

Ramadan is a month of fasting, prayer and reconciliation (Alamy/Pa)

Prepare

Since Ramadan is a time of spiritual reflection, Dr. advises Shazia Siddiqi, a GPWer in dermatology in the GP Pathfinder Clinics, the participants, some preparations in advance of the celebration.

“I often say to the patient if you have one or two weeks before Ramadan to reduce your caffeine recording, drink a little more water and give up your meals during the day to make you a lead,” she says.

“Get your sleeping pattern in advance – to sleep a little earlier and wake up a little earlier.

“It's almost like preparing for a marathon rather than a sprint. You have 30 days when you will always be tired towards the end, so it is important that you prepare for it. “

Have a routine

“The key to managing the energy level during fasting is to manage the interaction between nutrition, exercise and sleep,” says Hannan, who also celebrates Ramadan. “I think that calendar planning and time management are of crucial importance in order to maintain energy in order to maintain performance in the course of the month.”

Implement naps

“I also find a micro snack during the day,” says Hannan. “When the night prayer is implemented during the Ramadan, I find small naps to add the sleep that I can possibly miss.”

Slow

“If necessary, slower this month,” says Siddiqi. “If you have to have an annual vacation – this can be a good time to take it.”

“Ramadan appears during Easter holidays. So if you have children, try to clarify your day to best adapt them to you. If the children don't fast, you can put them in activities out of the house so that they can take a little break. “

Siddiqi explains that everyone will react to different fasting and says that it remembers the main thing not to avoid.

“In the month it is more than just fasting. It's about being with the family and taking some time. We can use it more as a reset button and return what is really important.

“If you feel dizzy or weak, I would say that you have to break your fast. Don't come to a point where it is dangerous. “

Have a balanced diet

The energy level will inevitably fall when you go all day long, which is why it is important to have a balanced breakfast.

“It's about eating the right kind of food – especially at the beginning of the day, slow energy food food,” says Siddiqi.

“It is also very good to have a yoghurt base, as they cool for the stomach and contribute to reducing a large part of the acid that is built up during the day without food being in good condition.

“I would avoid large sugar hits as a whole, as they actually cause postprandial dips where they actually feel worse after eating. A balanced diet is very important throughout Ramadan. “

“It is common for people to be able to eat too much during Ramadan and it is extremely important not to do that,” says Hannan. “Sometimes techniques such as calorie count can help you.

Fluid

“It is necessary if you are excited about your water level and moisture values in the times when you can eat and drink,” says Siddiqi.

“A cup of tea or coffee at the end of the day could be okay, but try not to drink too many products on caffeine or caffeine base-in one person or lemonades.

Shorter practice times

“You can implement shorter types of exercises such as going or stretch instead of intensive workouts,” says Siddiqi. “Workouts like Pilates, who are not as intense, help them maintain their energy all day long.”

Are there any exceptions from the fasting?

Small children who have not reached puberty, women who are pregnant, breastfeeding or menstructing, older people, travel and people with health problems can be freed from fasting.