Stay energised, stay hydrated – discover the key to enduring the day-long fasts in Ramadhan
As the crescent moon signals the arrival of Ramadhan, Muslims around the world eagerly anticipate the dawn of this sacred month. Ramadhan, the ninth month of the Islamic calendar, is a time of spiritual reflection, self-discipline, and communal solidarity.
It holds a special place in the hearts of millions, heralding a period of heightened devotion, empathy and gratitude.
For Muslims, Ramadhan is much more than just abstaining from food and drink from dawn till dusk. It’s a holistic experience that encompasses spiritual rejuvenation, increased acts of charity, and strengthened bonds with family and community.
From the pre-dawn meal (sahur) to the evening meal (iftar or sungkai) that breaks the fast, each moment is imbued with a sense of reverence and anticipation.
As we prepare to go about our days, we once again explore nourishing foods and essential practices to ensure a fulfilling and energising start to each fast during this blessed month.
PRE-DAWN QUENCH
Hydration during sahur is vital to sustaining oneself throughout the day-long fast until the moment of breaking it at sunset. As the body enters a state of fasting, it gradually loses water through respiration and bodily functions.
Therefore, it is recommended to consume an ample amount of water during sahur to prevent dehydration and maintain optimal bodily functions throughout the day.
As per the recommendation of thehealthymuslims.com, consuming a minimum of 750 millilitres, roughly equivalent to three cups or 1.5 large glasses, of water can help maintain proper hydration levels.
Additionally, incorporating hydrating foods such as fruits and vegetables into the pre-dawn meal can further contribute to maintaining fluid balance in the body, especially with the current weather conditions we’re having in the Sultanate.
By prioritising hydration during sahur, fasting individuals can enhance their overall well-being and endurance during the sacred month of Ramadhan.
RAMADHAN SAHUR ESSENTIALS
Power up with protein
Protein isn’t just for gym buffs; it’s a key player in your sahur line-up. Not only does it aid in muscle maintenance, but it also keeps hunger at bay. Incorporate protein-rich foods like eggs, Greek yoghurt, beans, lentils, fish, and chicken into your pre-dawn meal for long-lasting satiety.
Opt for whole grain carbs
Say goodbye to the energy crash with whole grain carbohydrates. Unlike their simple counterparts, whole grains are packed with fibre, ensuring a slow and steady release of energy. Reach for options like whole grain bread or bagels, oatmeal, quinoa, and barley to keep you fuelled and focused throughout the day.
Embrace healthy fats
Don’t fear the fat! Healthy fats are your ally in staying satisfied until sungkai. Include foods like avocados, nut butters, nuts and seeds, and ground flaxseed in your sahur spread to keep hunger pangs at bay and promote overall well-being.
Amp up the fruit and veggie intake
Add a splash of colour and nutrition to your sahur with fruits and vegetables. High in fibre and bursting with essential vitamins and minerals, they’re a must-have for a balanced meal. Opt for options like watermelon, strawberries, cucumber and lettuce, which also contribute to your hydration levels during the fasting hours.
By incorporating these essentials into your sahur routine, you’ll not only feel energised and satisfied but also primed to make the most of the sacred month of Ramadhan.
May this blessed month be a time of spiritual renewal, inner peace and profound connection with Allah the Almighty and may your fasting be rewarded, your prayers answered, and your hearts filled with joy. Ramadhan Mubarak! – Izah Azahari
