We need to make sure to drink plenty of water between Iftar and Suhour to prevent dehydration, so opt for 8-10 glasses of water a day. The most important fluid in Ramadan is water because it has no calories and no sugar. Avoid or limit caffeinated drinks such as coffee or tea since they are diuretic and they promote fluid loss, so they will not keep you hydrated for long. Avoid sweetened juices and opt for fresh juices instead.   

It is quite tempting to indulge in all the sinful foods when you break your fast. However, you need to replenish your energy levels in a healthy and gradual way. Avoid having fried foods and treats or empty carbs and opt for indulging in healthy cooked or baked meals. I personally like to break my fast with a date and water because it replenishes my blood sugar levels and helps my body prepare for the next meal.

Just because you are fasting doesn’t mean you need to change your lifestyle. A balanced diet is a key to having good health. So make sure to remain on track in Ramadan and include good protein, healthy grains, good carbs as well as healthy fats. Avocado, coconut oil, walnuts, and olive oil are all good sources of good fats. Fiber-rich foods like whole grains, nuts, potatoes, all fruits, and vegetables are essentially allowing the water to remain within your body making you fight off thirst and fatigue. Oats, beans, lentils, brown rice, potatoes are all good grains and carbs which help release energy slowly during your fasting hours. Avoid eating processed carbs that may spike up your insulin level leaving you feeling thirsty and sluggish.

In order to avoid bloating, practice moderation and portion control with all your foods and beverages. While it is important to drink water do not drink four glasses in one sitting for example. Also delay any treats that you may want to devour straight after iftar, perhaps have them in two hours after because if you have them immediately it will result in bloating and cause indigestion. You must remember to sustain yourself and to avoid shocking your body and discipline your mind. Increase the consumption of fruits and vegetables since they are rich in water and fibers, and stay in the intestine for a long time thus reducing thirst. Avoid processed drinks and foods that are high in sodium and sugar making your body retain water instead, causing your stomach to bloat. Try having water flavored with lime and cucumber or peppermint.