How to Avoid Headaches, Fatigue, and Dehydration While Fasting

by Hadiza Abdulraheem

Headaches, low energy, and dehydration are among the most common physical difficulties people experience while fasting, especially in the first week. These symptoms are usually not caused by fasting itself, but by how suhoor, sleep, hydration, and daily habits are handled. With a few adjustments, most of these issues can be reduced significantly.

1. Do not treat suhoor like a light snack

One of the main reasons people develop headaches and fatigue is because suhoor is too small, rushed, or skipped altogether. Going from iftar straight to bed and waking up briefly for water does not provide enough fuel for a long fasting day.

You can start by treating suhoor as a proper meal. Include slow-digesting foods such as oats, whole grains, eggs, yogurt, or legumes. These help maintain energy levels and reduce blood sugar dips that often trigger headaches. A balanced suhoor should include carbohydrates, protein, and some healthy fat, not just tea and dates.

2. Manage caffeine withdrawal before Ramadan begins

For people who drink coffee or tea regularly, headaches during the first days of fasting are often caused by caffeine withdrawal rather than hunger or dehydration.

You can start reducing caffeine intake a week or two before Ramadan. Gradually cutting down helps the body adjust and reduces the likelihood of intense headaches during fasting hours. Switching to smaller portions or decaffeinated options before Ramadan can make the transition smoother.

3. Hydrate strategically, not excessively at iftar

Drinking large amounts of water all at once after iftar does not hydrate the body effectively. It often leads to discomfort and increased trips to the bathroom rather than sustained hydration.

You can start spreading water intake from iftar until sleep. Drink small amounts regularly rather than forcing large volumes at one time. Including water-rich foods such as soups, fruits, and vegetables at iftar also helps maintain hydration levels throughout the night.

4. Reduce salty and highly processed foods

Salty and heavily processed foods increase thirst and contribute to dehydration during fasting hours. Foods like fried items, processed meats, and packaged snacks make it harder to maintain hydration even if water intake seems sufficient.

You can start by limiting these foods at iftar and suhoor. Choosing home-cooked meals with moderate salt levels helps the body retain water more effectively and reduces excessive thirst the next day.

5. Protect sleep, even if it is broken

Fatigue during Ramadan is often more closely linked to poor sleep than to fasting itself. Late nights, early suhoor, and disrupted sleep cycles add up quickly.

You can start by aiming for consistent sleep blocks, even if total sleep is split. Short naps during the day, earlier bedtimes when possible, and limiting screen time before sleep help reduce exhaustion. Sleep quality matters as much as sleep quantity.

6. Adjust physical activity timing

Exercising at the wrong time can worsen dehydration and fatigue. High-intensity workouts during fasting hours often increase headaches and dizziness.

You can start by shifting physical activity to after iftar or keeping daytime movement light. Walking, stretching, or gentle activity during the day is usually better tolerated than intense workouts while fasting.

7. Recognise early signs of dehydration

Dehydration often begins before thirst feels severe. Common early signs include dry mouth, dark urine, dizziness, and persistent headaches.

You can start by monitoring these signs and adjusting night-time hydration and food choices accordingly. Ignoring early symptoms often leads to stronger fatigue and headaches later in the day.

Fasting places real physical demands on the body, especially when daily routines change suddenly. Headaches, fatigue, and dehydration are usually signals that adjustments are needed rather than signs that fasting itself is the problem. With thoughtful changes to suhoor, hydration, sleep, and daily habits, most people find fasting becomes far more manageable after the first few days.