Ramadan is a time of spiritual reflection, self-discipline, and devotion. But if you're a student, juggling fasting with academic responsibilities can be challenging.
Long hours without food and water can leave you feeling drained, making it harder to concentrate and stay productive. But, don’t worry because with the right strategies, you can stay focused, manage your time wisely, and keep your energy levels up throughout the day.
Here, Diva, our Student Content Creator shares practical tips to help you stay focused, manage your time effectively, and maintain your energy while fasting.
1. Have a Nutritious Suhoor or Pre-Dawn Meal
Don’t worry about feeling weak during fasting because choosing the right food for suhoor is key. Eating a nutritious suhoor meal is essential to staying energized and productive throughout the day. A great option is oatmeal, which is rich in fibre and slow-digesting carbohydrates, helping to maintain energy levels and prevent midday fatigue. Pairing it with peanut butter, chia seeds, or Greek yogurt will add protein and healthy fats, keeping you fuller. Another fantastic option is eggs, which are rich in protein and essential nutrients, helping to repair muscles and curb hunger. By choosing the right foods for suhoor, you are setting yourself up for a smoother and more productive fasting day!
2. Stay Hydrated
Hydration is key when you’re fasting, and it all starts with drinking enough water at suhoor. Since you can't drink throughout the day, it's crucial to hydrate well before the fast begins. Try to drink plenty of water during suhoor to keep your body fuelled and avoid feeling sluggish later on. You can also add hydrating foods to your meal. You can add fruits like watermelon, cucumbers, and oranges are great for that extra boost. Staying hydrated helps prevent headaches, fatigue, and that "out of it" feeling. By making hydration a priority at suhoor, you'll feel a lot more energized and focused throughout the day.
3. Strategic Day Planning
Planning your day is crucial, especially during fasting, as it helps manage your energy levels throughout the day. Fasting can naturally make you feel more fatigued, so it’s important to know what tasks to prioritise and when to take breaks. By organising your day, you can tackle more demanding tasks earlier when you have more energy, and save lighter tasks for later in the day when fatigue sets in. Having a clear plan helps you avoid feeling overwhelmed and ensures that you’re not running on empty. With a well-thought-out schedule, you can stay productive and avoid exhaustion during your fast.
4. Exercise while Fasting
Even while fasting, it’s still important to stay active because it’s great for both your physical and mental well-being. Regular exercise helps keep your metabolism going, manage your weight, and improve your overall fitness. The best times to work out during fasting are right before suhoor or after you’ve breakfasting. Early in the morning, before suhoor, is perfect for lighter exercises like stretching or yoga, as your body still has some energy from the previous day’s meals. If you’re looking for something more intense, after iftar is ideal, as you can rehydrate and fuel up, giving your body the energy it needs for a tougher workout. Just make sure to listen to how your body feels and pick a time that works for you. Exercise can lift your mood and keep you on track with your fitness goals, but it’s important not to push yourself too hard while fasting.
5. Adjusting Your Sleep Schedule
Sometimes, fasting can make us feel sleepy during the day, especially because we wake up earlier for suhoor. This change in routine can lead to fatigue and difficulty staying alert. That’s why adjusting our sleep schedule is essential to maintaining energy levels. Experts recommend that adults get at least 7 to 9 hours of sleep per night for optimal health and performance. Without enough rest, you may experience sluggishness, difficulty concentrating, and a weakened immune system. To ensure you get sufficient sleep, try going to bed earlier, taking short naps if needed, and creating a relaxing bedtime routine. By managing your sleep schedule wisely, you can make fasting more manageable and stay productive throughout the day.
Tips from my personal experience:
Hi, I’m Diva, and I’m currently pursuing my master’s degree in Sustainability Management. Having practised fasting since I was a child, I’ve learned a valuable tip that I believe can also help us as students who need to stay mentally sharp throughout the day.
Fasting while managing a busy schedule can be challenging, especially when we can’t refuel our energy during the day. However, if we prioritise eating nutritious meals beforehand, the most important factor that will keep us going is our mindset. Believing in ourselves and maintaining a positive outlook can make all the difference. For me, fasting isn’t just a spiritual practice, it also offers incredible health benefits. It can improve metabolism, enhance mental clarity, and even promote cellular repair, helping our bodies function more efficiently.
So, instead of seeing fasting as a limitation, let’s embrace it as an opportunity for both personal growth and well-being. With the right preparation and mindset, we can make the most of it and thrive!
Find out more about Ramadan and Eid
By Brigita Diva, an MSc Sustainability Management student and Student Content Creator