During Ramadan, Muslims fast from dawn until sunset, refraining from consuming food or drink during daylight hours. Hydration is crucial during fasting to maintain health and well-being, especially in regions with hot climates or during the summer months when dehydration risk is higher.
How to maintain focus during the day when fasting?
To stay focused and concentrated during the day, it’s important to take care of some key things. Try to maintain healthy stress levels, such as through deep breathing or taking breaks. It is crucial to maintain a healthy lifestyle during this month. Below are some other ways to maintain a healthy lifestyle and increase focus and productivity during fasting.
Get enough sleep
Muslims need to wake up early during the fasting month. Hence, they must get an adequate amount of sleep so that during the day they will not experience fatigue. When one does not get enough sleep, it is easy to get tired and difficult to focus better, which eventually could also contribute to mood swings.
Plan your day accordingly
Planning a day ahead will determine the amount of time that needs to be maintained throughout the day. Set a dedicated focus time that helps maintain focus, followed by short breaks to enhance productivity. By being mindful of the schedule during Ramadan, individuals can better manage their energy levels, prioritize tasks effectively, and make adjustments to optimize productivity.
Engage in light physical activity
Exercise when fasting might be tiring, but a short exercise could help to increase energy levels and mental clarity, which can help you stay focused and alert. This is due to increasing blood flow to the brain and the release of feel-good chemicals in the brain.
Avoid caffeine
Caffeine can keep you awake and may last for several hours. The disadvantage is that it only lasted a few hours. When the effect of caffeine is no longer there, it will be difficult to concentrate, cause someone to feel angry, and cause an excessive amount of tiredness. It can be dreadful if it occurs during work hours.
How to have a proper Suhoor?
When someone does not have enough nutrients and hydration, it can be quite a challenge to increase focus and productivity at work. Hence, having a proper Suhoor is crucial so that individuals can maintain their energy level throughout the month of Ramadan.
Here are some detailed tips on what to eat and avoid.
Eat:
- Eat high-fiber-content foods such as dates to help prevent getting hungry fast
- High-protein foods such as eggs, Greek yogurt, fish, or chicken to feel full longer.
- Whole-grain carbohydrates such as whole-grain bread, oatmeal, quinoa, or barley for sustained energy
- Incorporate healthy fats like avocados, nut butters, nuts, seeds, ground flaxseed, or hemp seeds to stay satisfied throughout the day
- Add fruits and vegetables high in fiber and water content like watermelon, strawberries, cucumber, or lettuce, for hydration and essential nutrients
- Make drinking water a priority by having at least 2–3 cups of water during Suhoor to prevent dehydration
Avoid:
- Hot, salty and spicy foods and spices could increase thirst
- Avoid caffeine, such as coffee and tea, as it can contribute to dehydration
- Avoid sugary foods and drinks, including fruit juices, as it can spike sugar level and also increase thirst
- Avoid fried and greasy foods if possible since it may cause discomfort during fasting
During Ramadan, fasting is crucial for Muslims. Staying hydrated and taking care of yourself is key. Get enough sleep, plan your day well, and do light exercise. Avoid caffeine and eat a good meal before sunrise (Suhoor) with foods like dates, eggs, whole grains, and hydrating fruits and veggies. Following these tips can help you stay focused, eat well, and stay hydrated during Ramadan.
