Ramadan Health Guide: 6 Tips for Staying Healthy During Ramadan


The holy month of Ramadan brings with it the blessings of our Lord. We indulge ourselves in prayers, perform good deeds and try to seek salvation. When it comes to being fit and healthy, most people compromise on their diets and exercise regimes during Ramadan. But that shouldn’t be the case. Take a look at this Ramadan daily health tips as we describe and educate through some tips which you can maintain a good healthy lifestyle during Ramadan and make the most of it.

Keep a Check on Hydration

This year, Ramzan has come at the peak of summer and we need to drink enough water between sehri and iftar to avoid any health concerns. Hydration or the amount of water consumption is always an important factor in maintenance of good health. According to a study, we are required to drink at least 8 cups of water per day (2 litres). In correspondence to Ramadan, we should drink as much water as possible after breaking the fast. Upon iftar time, drink at least 2 glasses of water before any kind of food. Continue drinking as much water as you can until sehri. Water not only will help you replenish your energy, but it also assists in weight loss.

Proper Diet Regime

Not only in Ramadan, but a proper diet regime is also recommended in your daily routine. The use of white oats, wheat, lentils, beans, yoghurts, fruits and vegetables consists of complex carbohydrates. These eventually lead to slow digestion and reduce the urge of hunger. Protein containing foods namely meat, chicken, beans also help to reduce the hunger cravings.

Avoid Sugary, Salty and Fried Foods

The number one mainstay: have a healthy diet during Ramadan. We know it’s hard to say it but try to avoid spicy, fried, sugary and processed foods during Ramadan. If you can’t avoid them, then try to lessen your intake of such eatables. Try to eat foods which have good nutritious value rather than just taste. For example oatmeal and fruits are a great source of minerals and vitamins and also undergo slow digestion, leading to less urge of hunger. So this shows its healthy and long lasting as well.


In order to stay fit during Ramadan, a 20-30 minutes session can prove to be of great importance. Your workout sessions can include some yoga to stretch the muscles. A brisk walk or jogging might also do the trick. Even, some sort of a high-intensity interval training program can also be useful. It is important either to work out before Sehar time or after breaking the fast. However, make sure you exercise two hours after iftar.

Don’t Push Yourself

The sole purpose of this tip is to make you understand that you don’t have to compromise health for fasting. God has given leniency in the religion. According to the Holy Qur’an, pregnant women, nursing mothers and people who are ill are exempt from fasting. Even the people who require some sort of oral medications once or twice a day aren’t allowed to fast.

Maintaining Personal Hygiene

To avoid fever, flu or any sort of other medical related anomaly, maintenance of personal hygiene should be given top priority. We should brush our teeth and floss before Suhur and after Aftaari to prevent bacterial action in the mouth. Proper and regular washing of hands is also necessary. This might to prove to be pivotal in the prevention of initiating disease activity may it be through a virus or bacteria.

So, these are a few tips which will help in staying fit and healthy throughout the holy month of Ramadan. Be sure to incorporate these in your lifestyle and you will see a change which will prove to be beneficial.