How to Avoid Hunger and Thirst During Ramadan Fasting: Complete Nutrition & Hydration Guide

The month of Ramadan has begun, and Muslims in Pakistan and around the world will fast from dawn until sunset throughout the month.

Some people find the early days of Ramadan particularly difficult, mainly due to feelings of hunger and thirst. For some individuals, it can be challenging to adjust to sudden changes in their eating habits.

There are also people who feel fatigue or weakness because of staying away from food and drink for long hours. Patients with diabetes and high blood pressure may also face health-related issues.

So what can be done to avoid feeling hungry or thirsty during fasting, prevent fatigue, and get through the day more comfortably and in an organized way?

What should you eat at Suhoor and what should you avoid?

What you eat at Suhoor largely determines how much fatigue, hunger, or thirst you will experience during the fast.

Nutrition expert Fadi Abbas offers several recommendations that he says can help make fasting relatively easier, maintain hydration, and support better health.

At Suhoor, one should eat foods that contain approximately 70 percent water. The meal should be divided into three parts, with a five-minute break between each. It is recommended to start with salad, and then eat the main food while keeping salt intake low.

According to Abbas, foods like cheese and nuts are nutritious but can increase the body’s need for water just a few hours later.

He further advises: “In the second stage, have something sweet, preferably water-rich fruits (such as strawberries, watermelon, or oranges) or a glass of fresh juice. Finally, drink water.”

The UK’s National Health Service (NHS) advises avoiding tea and coffee because they contain caffeine, which increases urination and can lead to dehydration.

Loss of fluids can result in headaches, low blood pressure, kidney problems, and other medical complications.

What should you eat to avoid anger and irritability during fasting?

During fasting, some people become irritable due to hunger, which can also affect their performance at work.

Saeed, who works in construction in Aleppo, says: “By noon, I become irritable. I can’t control my behavior and start shouting at workers. I regret it immediately and apologize, but the situation keeps repeating.”

His brother Othman says: “The first few days are manageable, but after a week, intense thirst causes headaches and my behavior becomes unbearable. I can’t control my frustration.

These difficulties are not limited to Saeed and Othman. Many others experience similar issues. That is why following nutrition experts’ advice is recommended, as what a person eats significantly affects their behavior.

In this regard, Moroccan nutrition scientist Mohammed Faid says: “Generally, women tolerate fasting better than men because women have a higher percentage of body fat.”

According to Faid, there are scientific reasons behind this, as certain hormones are more active in women and others in men.

He explains: “The hormone estrogen helps women tolerate hunger and remain calm for longer periods, allowing them to control emotional distress and anger. In contrast, testosterone in men increases feelings of anger, anxiety, and stress.”

Faid further states: “Compared to men, women generally require less food. High consumption of meat, poultry, and cheese increases the production of hormones that affect the nervous system. Since estrogen is also linked to cholesterol, excessive meat consumption raises cholesterol levels, which can increase nervous tension.”

He adds that what a person eats directly impacts their mood. Those who consume more meat are generally more irritable and anxious compared to vegetarians.

How should you spend your time during fasting?

During Ramadan, working hours are reduced in Pakistan and several other countries. Even if one does not feel hunger or thirst during work hours, it can be difficult to pass the time at home until iftar.

It is therefore advised to stay engaged in positive activities at home.

Ingham, a mother of two living in Riyadh, Saudi Arabia, plans ahead so that Ramadan becomes a means to improve her health, develop her skills, and feel satisfied with herself.

She says that before Ramadan, she practiced intermittent fasting to prepare her body to tolerate hunger so that Ramadan fasting would feel like a routine.

She adds: “Every year I set a goal for myself and try to achieve it. This year, I plan to complete the Quran twice during Ramadan and help my children memorize some verses. Alongside that, I stay busy with childcare and household responsibilities, and I don’t even notice the time passing.”

Nadia, a 25-year-old woman living in Aqaba, Jordan, says: “I deal with hunger and thirst by studying. I spend my time finishing books and novels that I already have. I also watch some TV programs and work on improving my English. This way, I don’t have idle time to think about hunger or thirst.”

What should be eaten at Iftar?

At iftar, dining tables are often filled with a variety of dishes. As a result, many people overeat and soon experience the negative effects of overeating, such as stomach pain, heaviness, and sluggishness. However, if blood pressure or blood sugar rises, more serious issues can occur.

According to nutrition expert Fadi Abbas, the first few days of fasting are the most difficult “because the body starts using fat to meet its energy needs after four days.”

Abbas recommends eating in three stages at iftar as well, just as at Suhoor, with six-minute intervals between each stage. He explains that it takes about 18 minutes for the brain to receive the signal that the stomach is full.

He advises: “In the first stage, drink a glass of water while sitting, in three small intervals. After six minutes, have something sweet to replenish the energy lost during fasting. This sweet should be natural, such as dates or fresh fruit juice.

After waiting another six minutes, start with finely chopped salad to avoid burdening the stomach. The fiber in vegetables is essential for providing vitamins and preventing constipation.

After salad, choose one or at most two dishes that include protein and carbohydrates.

For example, potatoes, rice, pasta, bread, and bakery items all contain carbohydrates. Therefore, select only one of these and pair it with just one type of protein (such as legumes, eggs, low-fat meat, or dairy products). Chewing food properly is also important—about 30 seconds for soft foods and 60 seconds for harder foods like meat and nuts.

Although the body needs water, drinking a large amount at once or improperly can affect the intestines and kidneys.

He advises that within one hour after iftar, no more than two glasses of water should be consumed at once.

When and how much exercise should be done during Ramadan?

London-based nutrition expert Ayson Kafanj says that before starting any exercise, the stomach should be completely free from digestionthat is, exercise should be done at least three hours after iftar.

She adds: “In the early days, the body should not be overexerted. Light exercises are better, such as walking, lifting light weights at home, or climbing stairs a few times. Then gradually increase the duration of exercise each day until reaching a level suitable for your health and physical ability.”

The Taraweeh prayer after iftar is an excellent form of exercise.