It is also essential to follow a good routine for Ibada (prayer and other religious activities), sleep, studies, work, and physical activities or exercise. Even if you are generally healthy, recognize that hot weather in Ramadan will take a toll. Plan your schedule and meals ahead of time in order to make sure you get the nutrients, hydration, and rest that you need. It is so very easy to over eat the wrong foods when you are tired and hungry so spending time planning meals is important.
Because our body is mostly water, the best source of fluid replacement is pure water. Aim to drink enough water at night to avoid dehydration and headaches during the day. If you are not drinking sufficient water your urine will be dark; this is a sign you need to drink more water. Sip on water throughout the evening. Aim for 8 glasses by bedtime. To help you stay hydrated, keep a water bottle by your bed to drink through the night. Be sure to aim for 2 liters or more of water and lots of fresh fruit juices.
Avoid drinking more than two cans of cola or two cups of coffee or tea as they can keep you awake at night, and may also have a diuretic effect on the body. If you give them up completely in Ramadan you will experience withdrawal symptom such as headaches. Ramadan really is a good time to cut down on caffeine-laden drinks and remember the drink your body likes best is water. Drinking caffeine-laden drinks in the evening will keep you awake at night so limit yourself to one or two followed by a glass of water.
During the hottest part of the day, stay indoors and limit your physical activity. Rest if possible.
Start gently and break your fast with dates and water, or a freshly squeezed fruit juice. Sweet juices such as Jallab are a traditional favorite. Juices made from concentrate should be avoided as they can draw water from the body. If you do drink juice made form concentrated add extra water.
After the prayer, continue with your main meal: a light starter such as soup and crackers. After a long period of fasting, you need to bring your fluids and blood sugar level up without overloading your body.
Follow with a balanced dinner and healthy desert. Serve yourself, your family, and guests a "dessert" of fresh fruits salad with low fat ice cream or yogurt, and nuts. There are many fruits and berries available in this season, and they are much healthier than shop bought readymade deserts. If you desire chocolate have a healthy desert and finish with one chocolate.
Do not over eat, and be sure to drink a few more glasses of fluids.
It is important for the circulation to maintain some kind of exercise. Get into the habit of taking an evening walk after Iftar, or just to get some fresh air. Fresh air is important for your body and it will also help you to sleep well.
A good sleep is necessary to ensure balance the next day especially for those who go to work. Lack of sleep can express itself in the form of nervousness, bad headaches and digestive problems. Take an afternoon sleep as this will give you energy and refresh you so that you can enjoy your evenings.
I highly recommend eating this pre-dawn meal before you start your day of fasting. To make it easier, prepare a light breakfast before going to bed so you can quickly eat and go back to sleep. Try to eat a meal containing whole grain brown bread or cereal that will give you energy to enjoy your day. Try to include oatmeal porridge to maintain your energy for a longer period of time during the day; it will curb your appetite by slowing the absorption of glucose into your bloodstream.
Ramadan Mubarak!
Constipation can be a very irritating problem for someone undertaking a fast. You can avoid this by maintaining good hydration by drinking lots of water through the night. And by making water your main drink. Eat healthily, with lots of fruit and vegetables in your diet. You can increase the fiber and cereal content of your food using bran, and by eating brown bread and rice. It is also important to be active to help keep your bowel motions as regular as would otherwise be expected. If the problem persists speak to your doctor.
