How to Maintain Your Energy During Fasting Hours

Many people experience a drop in energy levels during the daytime while fasting. However, staying active and focused is possible by following simple and thoughtful habits related to nutrition, sleep, and managing daily effort.

1. Start with Suhoor

Many people experience a drop in energy levels during the daytime while fasting. However, staying active and focused is possible by following simple and thoughtful habits related to nutrition, sleep, and managing daily effort.

• Choose complex carbohydrates such as oats, whole-grain bread, or brown rice.
• Include a source of protein (eggs, laban, yogurt, beans, or lentils) to help you feel full for longer.
• Avoid simple sugars that provide a quick boost followed by a sudden energy crash.

2. Stay Properly Hydrated

• Drink water gradually between iftar and suhoor rather than all at once.
• Limit beverages that can increase dehydration, such as coffee and tea.
• Include water-rich foods like fruits and salads in your meals.

3. Pace Your Effort Throughout the Day

• Schedule tasks that require higher concentration during the early morning hours.
• Take short breaks to reduce mental fatigue.
• Avoid excessive physical exertion, especially during peak daytime hours.

4. Do Not Overlook Sleep

• Aim for sufficient sleep, even if it is divided into shorter periods.
• Reduce late nights as much as possible, since lack of sleep is a major cause of fatigue.
• Quality sleep supports better focus and mood while fasting.

5. Keep Moving—Without Overexertion

• Light walking or stretching helps stimulate blood circulation.
• It is preferable to exercise shortly before iftar or two to three hours afterward.
• Avoid intense workouts while fasting.

6. Be Mindful of What Affects Your Mental Energy

• Overeating at iftar can lead to sluggishness the next day.
• Reducing heavy sugars and fats helps maintain steady energy levels.
• Deep breathing and brief mental pauses can improve concentration.

Maintaining your energy while fasting is not only about food; it is about adopting a balanced lifestyle that combines proper nutrition, quality sleep, and effective management of daily effort. With the mild weather this year, the opportunity to remain active and energized throughout the month becomes even greater.