Ramadan is a sacred month of fasting, prayer, and reflection observed by Muslims worldwide, including in Dubai. While fasting from sunrise to sunset brings spiritual benefits, it also requires careful attention to health and well-being.

To stay energized, hydrated, and healthy during Ramadan, follow these essential health tips tailored for the hot climate and busy lifestyle in Dubai.

1. Stay Hydrated – Drink Enough Water

Fasting for long hours can lead to dehydration, especially in Dubai’s warm climate. To maintain optimal hydration, follow these tips:

Hydration Tips:
Drink at least 8–10 glasses of water between Iftar and Suhoor
Avoid caffeinated drinks like coffee, tea, and soda as they cause dehydration
Eat water-rich foods like cucumbers, oranges, and watermelon
Use ORS (Oral Rehydration Salts) if you feel dizzy or fatigued

Avoid sugary juices and sodas as they may cause a rapid spike and crash in blood sugar levels.

2. Eat a Nutritious Suhoor (Pre-Dawn Meal)

Suhoor is your fuel for the day, so make sure to include slow-digesting, nutrient-rich foods to keep you energized.

  Best Suhoor Foods:
 Whole grains like oats, brown rice, or whole wheat bread
 Healthy fats such as avocados, nuts, and olive oil
 Protein sources like eggs, yogurt, and cheese
 Fiber-rich fruits and vegetables to maintain steady energy levels

Avoid salty, fried, or processed foods, as they can lead to dehydration and bloating.

3. Choose Healthy & Balanced Iftar Meals

After a long day of fasting, it’s tempting to indulge in heavy, fried, and sugary foods. However, this can lead to digestive discomfort, bloating, and fatigue.

Healthy Iftar Tips:
Start with dates and water to regulate blood sugar levels
Eat a bowl of soup and fresh salad for hydration and fiber
Include lean proteins (grilled chicken, fish, lentils) for muscle recovery
Consume complex carbohydrates (quinoa, whole grains, legumes) for sustained energy

Limit deep-fried snacks and desserts as they can cause indigestion and weight gain.

4. Maintain an Active Lifestyle

While fasting, it’s important to stay physically active without overexerting yourself.

Exercise Tips During Ramadan:
 Engage in light activities like walking, yoga, or stretching
 Avoid high-intensity workouts before Iftar to prevent dehydration
 The best time to exercise is 1-2 hours after Iftar when energy levels are restored
 Focus on strength training and flexibility exercises instead of heavy cardio

Listen to your body—if you feel weak, dizzy, or lightheaded, take a break!

5. Get Enough Sleep & Manage Stress

With late-night prayers (Taraweeh) and early Suhoor, sleep schedules can be disrupted. Lack of sleep can lead to fatigue, irritability, and weakened immunity.

Tips for Quality Sleep:
Aim for 6-8 hours of sleep daily (split into naps if needed)
Avoid caffeine and heavy meals before bedtime
Keep a consistent sleep schedule for better energy levels

Stress Management Tips:
Practice deep breathing, meditation, and prayer
Avoid excessive screen time before bed
Spend time with family and engage in positive activities

With 24/7 doctor services, you get continuous medical support until you feel completely better.

6. Take Care of Your Digestion

Fasting can sometimes cause bloating, acidity, or constipation due to sudden dietary changes.

Tips for Good Digestion:
 Eat fiber-rich foods (fruits, vegetables, whole grains)
 Avoid overeating at Iftar to prevent bloating
 Drink herbal teas like peppermint or ginger tea to aid digestion
 Stay active after Iftar to help food digestion

 If you experience severe acidity or bloating, consult a doctor-on-call service in Dubai for quick medical assistance.

By following these simple health tips, you can maintain energy, hydration, and overall well-being while fasting. Remember to listen to your body, stay hydrated, eat nutritious meals, and get enough rest to make the most of this spiritually fulfilling month.

Wishing you a healthy and blessed Ramadan!

Need medical support during Ramadan? Contact a home doctor in Dubai for a hassle-free consultation at your home or hotel.