Tips Healthy and Fit During Ramadhan

The month of fasting is a blessed time for Muslims worldwide. In addition to being a moment to enhance spiritual worship, it is also often an opportunity to draw closer to Allah SWT. However, despite the many spiritual benefits of fasting, it is also important to maintain physical health to stay fit during the fasting period. Here are some tips to remain healthy and fit during Ramadan:

1. Drink Water

Make sure to meet your body’s hydration needs. During fasting, the body loses fluids throughout the day, especially in hot weather. Therefore, it’s important to pay attention to fluid intake during sahur (pre-dawn meal) and iftar (breaking the fast). It’s advisable to drink at least 8 glasses of water a day: 2 glasses during iftar, 4 glasses in the evening, and 2 glasses during sahur.Do Not Skip SahurNever skip sahur. Use the time for sahur wisely by consuming nutritious foods such as carbohydrates, proteins, and fibers.Avoid OvereatingDon't eat too much; stick to regular portion sizes. Just because you feel hungry from fasting doesn’t mean you should eat large portions. Eating excessively can make your stomach feel bloated and uncomfortable.

2. Do Not Skip Sahur

Never skip sahur. Use the time for sahur wisely by consuming nutritious foods such as carbohydrates, proteins, and fibers.

3. Avoid Overeating

Don't eat too much; stick to regular portion sizes. Just because you feel hungry from fasting doesn’t mean you should eat large portions. Eating excessively can make your stomach feel bloated and uncomfortable.

4. ​​​​​​​​​​​​​​Limit Sweet Foods and Drinks

It is tempting to break your fast with sweet foods. However, you need to pay attention to the daily sugar intake, which should be no more than 50 grams. Instead of consuming sweet drinks with refined sugar, it’s better to opt for fruit juices without added sugar, which also contain fiber beneficial for health.

5. Avoid Oily Foods

Fried foods for iftar are indeed tempting. However, it’s better to avoid foods fried in excessive oil to stay fit while fasting. These foods can raise your cholesterol levels and contribute to fat accumulation, which can lead to weight gain during fasting. It’s better to choose steamed, boiled, or grilled foods, which are usually lower in fat.

6. Get Enough Rest

When fasting, it’s crucial to ensure proper sleep and rest. Daily activities can drain your energy and make you feel tired easily, so managing sleep time is important to meet your sleep needs. For instance, try to go to sleep and wake up at the same time each day to naturally regulate your body’s circadian rhythm. The recommended sleep duration during fasting is 7 hours per day.

7. Exercise Regularly

A tip to stay healthy during fasting is to engage in regular physical activity. Physical activity has many health benefits for both the body and mind, even during the fasting month. Do light-intensity exercises after iftar, such as walking, yoga, or cycling. Avoid intense workouts that could cause exhaustion. Aim to exercise for 30 minutes each day.

8. Eat Nutritious Foods

Ensure that your body is nourished with healthy, nutritious foods during Ramadan. While fasting may make you feel tired, it’s important to fuel your body with carbohydrates, proteins, and fibers to stay energized.