Ramadan is a sacred time of reflection, prayer, and community for Muslim women around the world. Fasting from dawn to dusk is a powerful spiritual practice, but it can also challenge your body—especially for those juggling busy schedules, family responsibilities, or even pregnancy.
Staying healthy during Ramadan doesn’t have to be complicated! With the right habits, you can feel energised, hydrated, and strong throughout the month. Here are 10 top tips to help Muslim women thrive while fasting in Ramadan 2025:
1. Hydrate smartly between Iftar and Suhoor
Dehydration is a common struggle during fasting hours. Break your fast with water-rich foods like watermelon or cucumber at Iftar, and sip water steadily until Suhoor. Aim for 8-10 glasses between dusk and dawn to keep your body balanced.
2. Break your fast gently
Resist the urge to overeat! Start with dates (a Sunnah packed with natural sugars) and water, then ease into a balanced meal with lean protein, veggies, and whole grains. This keeps your digestive system happy.
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3. Focus on iron-rich foods for energy
Women are more prone to fatigue due to menstruation or iron deficiency. Include lentils, spinach, or red meat in your meals to maintain energy and avoid feeling sluggish during Ramadan.
4. Take Celtic salt to keep hydrated
Incorporating a small amount of mineral-rich Celtic salt into your routine is a great way to keep your body properly hydrated during Ramadan. Simply place a single crystal of the natural salt under your tongue and follow it with a glass of water. Alternatively, add a few crystals to your water bottle along with fresh lemon slices – this makes a homemade electrolyte blend.
5. Avoid oily foods and caffeine
Avoiding oily foods and caffeine during Ramadan is a smart move. Oily foods can cause discomfort and sluggishness, while caffeine, a diuretic, may dehydrate you and disrupt sleep.
6. Move mindfully with light exercise
Heavy workouts while fasting can drain you, so try gentle activities like stretching, yoga, or a post-Iftar walk. Exercise improves circulation and keeps you refreshed.
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7. Listen to your body—rest when needed
Sleep can be disrupted with late-night prayers. Where it’s possible, take short naps (20-30 minutes) during the day to recharge, especially if you’re feeling fatigued. A power nap works.
8. Focus on gut health with probiotics
Fasting can shift your digestion. Add yoghurt, kefir, or fermented foods to your meals to maintain a healthy gut and avoid bloating or discomfort.
9. Plan meals ahead for stress-free days
Busy schedules can tempt you to skip proper nutrition. Prep Suhoor ingredients the night before and batch-cook Iftar dishes to ensure you’re eating well without the hassle.
10. Stay connected to your spiritual goals
Health isn’t just physical—it’s mental and spiritual too. Pair your fasting with dua, gratitude, and mindfulness to feel fulfilled and reduce stress throughout Ramadan.
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