The month of Ramadan is approaching, and for many, the first few days of fasting are the most difficult. Fatigue, headaches, low energy… These inconveniences can be avoided if you prepare your body in advance.
Fasting concerns not only the soul, but also the body, which must gradually adapt to a new rhythm. In this article, we’ll look at how you can prepare your body now to enter Ramadan with serenity and energy.
1. Gradually reduce caffeine
Many people drink coffee or tea on a daily basis, and stopping caffeine abruptly on the first day of Ramadan causes headaches and intense fatigue.
The Prophet ﷺ said: “Fasting is a shield.” (Reported by Al-Bukhari and Muslim)
This means that fasting is a protection for both body and soul. So it’s best to prepare your body gently, rather than rushing it.
How can I cut down on caffeine before Ramadan?
✅ Reduce your consumption gradually rather than stopping overnight.
✅ Replace coffee and tea with natural infusions (mint, chamomile, ginger).
✅ Increase your fluid intake to limit the effects of withdrawal.
Tip: Try drinking your coffee later in the morning, then gradually reduce the amount each week before Ramadan.
2. Adopt a healthier, balanced diet
Eating too much sugar, too much fat or too much food can make fasting more difficult. Before Ramadan, it’s important toadapt your diet to better cope with the long hours without food.
“Eat and drink, but do not commit excess.” (Surah Al-A’raf, verse 31)
How can you prepare your body with a better diet?
✅ Reduce processed foods rich in fast sugars.
✅ Eat more fruit, vegetables, protein and fibre to keep your energy levels stable.
✅ Try lighter meals in the evening to get your stomach used to a Ramadan-like rhythm.
Tip: Replace sugary snacks with almonds, dates and dried fruit for energy without blood sugar crashes.
3. Adjust your mealtimes
One of the biggest changes of Ramadan is the switch to two main meals: Suhoor and Iftar. To avoid giving your body a shock, it’s a good idea to gradually modify your eating habits before the month begins.
How can you get your body used to eating less during the day?
✅ Gradually stagger your meals to bring them into line with the Ramadan rhythm.
✅ Eat more slowly and in smaller portions to avoid sudden hunger.
✅ Try intermittent fasting (for example, not eating between morning and Maghrib) to prepare the body.
Tip: Skip breakfast every other day to get your body used to going longer without food.
4. Improve hydration
Dehydration is one of the main causes of fatigue during fasting. Before Ramadan, it’s important to get your body used to managing water and optimizing hydration.
How can you improve your hydration before Ramadan?
✅ Drink at least 1.5 to 2 liters of water a day, spread throughout the day.
✅ Reduce sugary and fizzy drinks, which dehydrate more than they hydrate.
✅ Eat water-rich fruit (watermelon, cucumber, orange) to enhance the body’s natural hydration.
Tip: Always have a bottle of water to hand, and drink regularly rather than in large quantities all at once.
5. Regulate your sleep now
Sleep patterns are profoundly altered during Ramadan, with shorter nights due to Suhoor and Tarawih prayers. If you don’t prepare for this, fatigue quickly sets in.
“Sleep is a blessing from Allah.” (Sura An-Naba, verse 9)
How to adjust your sleep before Ramadan?
✅ Try to sleep earlier to get your body used to waking up early for Suhoor.
✅ Reduce the use of screens before bedtime to improve sleep quality.
✅ Take a short nap (qaylula) of 20 to 30 minutes in the afternoon to recover energy.
Tip: Start waking up 15 to 30 minutes earlier each week so you’re ready to get up easily for Suhoor.
6. Practice supererogatory fasting for training purposes
The best way to get your body used to fasting is… to fast before Ramadan!
The Prophet ﷺ fasted frequently in Sha’ban, the month before Ramadan, to prepare his body and soul.
Aisha رضي الله عنها said: “The Prophet ﷺ fasted so much in Sha’ban that we thought he didn’t break it.” (Reported by Al-Bukhari and Muslim)
How do you integrate fasting before Ramadan?
✅ Fast on Mondays and Thursdays, a Sunnah of the Prophet ﷺ.
✅ Fast on white days (13th, 14th and 15th of the lunar month).
✅ Test half-day fasts if you find it hard to start straight away.
Tip: If you’re new to fasting, start with one day a week, then gradually build up.
A body prepared for a serene Ramadan
Ramadan is a month of spirituality, but good physical preparation means you can make the most of it without suffering from the first few days.
By cutting down on caffeine, improving your diet, adjusting your sleep patterns and testing fasting before Ramadan, you’ll enter this blessed month with energy and serenity.