Top Tips to Minimize Hunger and Thirst While Fasting
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Jakarta, VIVA – Observing the fast during Ramadan is an obligation for Muslims around the world.
For more than 12 hours, the body receives no food or drink, making it essential to have a strategy to stay energized and avoid feeling weak.
This challenge becomes even greater in hot weather or when daily activities are demanding.
That’s why it’s important to know the best ways to ensure a smooth fasting experience while keeping your body strong.
Here are five tips to help you manage hunger and thirst while fasting:
1. Eat Fiber-Rich and High-Protein Foods at Suhoor
Suhoor is a crucial meal that should not be skipped. To stay full longer, opt for foods rich in fiber and protein.
Fiber-rich foods like oatmeal, whole wheat bread, and vegetables help slow digestion, keeping your stomach full for a longer time.
Meanwhile, protein-rich foods such as eggs, lean meat, and fish provide sustained energy throughout the day. Avoid overly greasy or sugary foods, as they can lead to fatigue more quickly.
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2. Drink Enough Water to Prevent Dehydration
Dehydration is one of the biggest challenges while fasting, especially in hot weather. To maintain adequate hydration, follow the 2-4-2 rule: two glasses of water at iftar, four glasses before bed, and two glasses at suhoor.
Avoid caffeinated drinks like coffee and tea, as they can cause your body to lose fluids more quickly.
3. Reduce Strenuous Activities During the Day
To prevent exhaustion, try to avoid energy-draining activities, especially in the afternoon. If possible, complete physically demanding tasks in the morning while your energy levels are still high.
If you want to exercise, it's best to do it after iftar or just before suhoor to avoid excessive thirst.
4. Distract Yourself with Positive Activities
When hunger starts creeping in, try to shift your focus by engaging in productive activities. You can read a book, listen to music, perform religious acts such as reading the Quran, or spend quality time with family.
This way, time will pass more quickly without you dwelling on your hunger and thirst.
5. Get Enough Sleep to Avoid Fatigue
Lack of sleep can make you feel more exhausted and hungry. That’s why getting enough rest—at least 6–8 hours per day—is essential.
Avoid unnecessary late nights, as they can leave you feeling weak and make fasting more challenging.
By following these tips, you can maintain your energy levels and complete your Ramadan fast with strength and focus.
