Ramadan in 2025 is expected to begin in Nigeria on Friday, February 28, or Saturday, March 1, depending on the sighting of the new crescent moon. Muslims will observe fasting from dawn to sunset, engage in prayers, and partake in charitable acts.
To stay healthy and energized throughout the month, here are five essential tips to balance fasting with fitness and nutrition.
- Stay Hydrated and Eat Smart at Suhoor
Proper hydration is key to preventing fatigue and dehydration. Follow the 2-4-2 rule:
2 glasses of water at Suhoor
4 glasses between Iftar and bedtime
2 glasses before sleeping
Suhoor Tips:
Eat complex carbs (oats, brown rice) for sustained energy
Include proteins (eggs, yogurt, lean meat) to stay full longer
Add healthy fats (avocados, nuts) for essential nutrients
Avoid caffeine and opt for herbal teas or infused water
- Break Your Fast Wisely with a Balanced Iftar
Start with dates and water to restore energy, then follow with:
Soups or smoothies (lentil soup, bone broth) to ease digestion
A nutrient-rich main course with:
Protein (chicken, fish, tofu)
Complex carbs (sweet potatoes, whole grains)
Healthy fats (olive oil, nuts)
Fiber-rich vegetables (spinach, carrots)
Avoid fried and processed foods to prevent sluggishness
- Exercise at the Right Time
To maintain fitness without exhaustion:
Before Suhoor: Light yoga, stretching
Before Iftar: Brisk walking, bodyweight exercises
After Iftar: Strength training, moderate cardio (1-2 hours post-meal)
Listen to your body—adjust intensity if you feel weak or dizzy.
- Prioritize Sleep and Stress Management
With altered sleep patterns due to Suhoor and Taraweeh prayers, getting enough rest is vital:
Aim for 6-8 hours of sleep (even in segments)
Take short naps (20-30 mins) during the day
Reduce screen time before bed for deeper sleep
Practice deep breathing and meditation to stay calm and focused
- Avoid Overeating and Support Digestive Health
Eating in moderation prevents discomfort and bloating:
Eat slowly and chew properly
Follow the 80/20 rule – eat until 80% full
Increase fiber intake (fruits, vegetables) to aid digestion
Drink herbal teas (peppermint, ginger) to prevent bloating
Take a short walk after Iftar to help digestion
Conclusion
Balancing nutrition, hydration, exercise, sleep, and mindful eating ensures a healthy and fulfilling Ramadan. By following these five essential tips, you can stay energized and maintain overall well-being throughout the holy month.
