Tips

Strategically adjust the size and composition of your pre-dawn (Suhoor) and post-sunset (Iftar) meals in advance to ease the metabolic transition into fasting.

Gradually increase your daily water intake in the weeks before Ramadan to build a hydration buffer and train your body to absorb and retain fluids more efficiently.

Eat foods that help maintain fluid balance.

Swap frying for baking or air-frying.

Sip water consistently between Iftar and Suhoor.

Break your fast slowly to avoid digestive distress.

Eat slow-burning foods to stay full longer.

Focus on wholesome, home-cooked meals for Iftar and Suhoor to maximize nutrition and avoid the "Ramadan food coma."

Maintain gentle physical activity during Ramadan to preserve energy and muscle mass, but time it wisely.

Treat Suhoor as your most important meal to sustain energy, focus, and hydration throughout the fasting day.