Nutrition Strategies for Sustained Energy and Hydration During Suhoor and Iftar
Ramadan is a time for spiritual growth, self-care, and nourishment—so fuel your body wisely
As Ramadan coincides with summer, it might get difficult for people who are fasting. Fasting individuals can experience fatigue and dehydration. Hence, eating the right foods at Suhoor (pre-dawn meal) and Iftar (breaking fast meal) is really necessary to helps maintain energy, hydration, and digestive health. Chaitanya Vijay Yerawadekar, Nutrition Expert, Cult shares a guide to staying nourished and active while fasting during the religious month of Ramadan.
Suhoor: The Key to Sustained Energy
related stories
Suhoor is your last meal before fasting. Hence, eating something that keep you full longer and prevent energy crashes is always recommended. Below are some of the foods for Suhoor that will keep you going on for long without any fatigue.
● Complex Carbs
Foods like oats, millets, whole wheat roti, brown rice have complex carbs. They digest slowly, releasing energy gradually and keeping you full.
● Proteins
The protein intake from greek yogurt, paneer, eggs, dal, sprouts can help maintain muscle mass and keep you satiated.
● Healthy Fats
One can consume healthy fats from nuts, seeds, ghee, coconut, which will slowly slowly digest and promote steady energy levels.
● Hydrating Foods
Foods that keep you hydrated are really essential during fasting such as cucumber, watermelon, oranges, coconut water. These will help retain fluids and prevent dehydration.
Foods to Avoid at Suhoor and Why
There are various food that one should avoid during Suhoor because it might lead to increase blood sugar or dehydration such as:
● Refined Carbs like white bread, sugary cereals, caues a rapid rise and fall in blood sugar, leading to fatigue
● Pickles, chips, processed meats and other salty and Processed Foods increase thirst and dehydration risk
Hydration Strategies to Prevent Dehydration
With long fasting hours and summer heat, proper hydration is essential. One can prevent themselves from hydration by consuming water throughout the day.
● Drink two to three glasses of water at Suhoor and Iftar to prevent dehydration and fatigue.
● Consume Electrolytes like coconut water, lemon water, and buttermilk to restore minerals lost during fasting.
● Avoid Caffeinated Drinks such as tea, coffee, sodas, increase urine output, leading to dehydration.
● Eat Water-Rich Foods like cucumbers, tomatoes, citrus fruits, soups which will help in hydration while delivering essential nutrients.
Iftar: Breaking the Fast the Right Way
The purpose of Iftar food should be to rehydrate the body and aid digestion after a long fast.
● Start with dates and water. Dates provide natural sugars for energy, while water rehydrates the body.
● Include a light starter fruits, soup, nuts, yogurt to stabilize blood sugar levels and prepares digestion.
● Balanced main meal with lean proteins, whole grains, vegetables, healthy fats. This will ensure steady energy without causing bloating.
● Healthy fats such as nuts, seeds, teaspoon of ghee aid digestion and promote satiety.
Common Iftar Mistakes and Why to Avoid Them
One should keep in mind few things while breaking the fast such as:
● Overeating or eating too fast. It will lead to bloating and sluggishness.
● Too many sugary drinks can cause energy spikes and crashes.
● Fried and greasy foods can slow digestion and cause acidity.
Balancing Macronutrients for Optimal Health
A well-balanced meal maintains energy, muscle strength, and digestion.
● Carbohydrates like oats, brown rice, multigrain roti, quinoa provide steady energy release.
● Proteins from eggs, chicken, lentils, paneer will support muscle maintenance.
● Fats from nuts, seeds, olive oil, ghee wil help regulate energy and aid digestion.
Meal Prep Tips for a Hassle-Free Ramadan
Meal prepping helps save time and ensures nutritious eating.
● Prepare overnight oats, soaked nuts, or boiled eggs for quick Suhoor meals.
● Plan Iftar meals in advance to ensure a balanced intake.
● Keep hydration-rich snacks like yogurt, smoothies, and fresh fruits ready.
By making smart food choices, staying hydrated, and balancing meals, fasting can be a healthy and rejuvenating experience. Ramadan is a time for spiritual growth, self-care, and nourishment—so fuel your body wisely. Ramadan Mubarak! Stay healthy and energized.
- Location :
- First Published: