TOP FIVE TIPS FOR STUDENTS OBSERVING THE FAST THIS RAMADAN
> Do not skimp on rest and sleep: Ramadan is a time of increased prayer and gatherings of family and friends. Though it may be tempting to stay up late for Suhour and only sleep after Imsak, you should still aim to get at least 8 hours of sleep during every 24-hour period, even if this is accumulated over several separate periods of rest. A wellrested body and mind will make it easier for students to concentrate in the classroom and have more energy throughout the day.
> Stagger your hydration: Thirst can be one of the most challenging symptoms of fasting, leading us to chug plenty of water and liquids as soon as we break our fast and then just before Imsak. However, rehydration should be a cumulative process. The best way to rehydrate fasting bodies and maintain this hydration for longer is to pace your liquid intake by consuming at least two litres of water — one or two glasses at a time — between Iftar and Imsak. It also helps to cut down on caffeinated drinks at night and to top up your liquid intake with soups, fruits and vegetables rich in water, such as cucumbers and watermelon.
> Beware of excess salt, sugar: After a full day of fasting, avoid satisfying cravings by filling up on sweets and sugary beverages such as soda and energy drinks, which lead to an unhealthy spike in glucose levels. Instead, opt for the natural sugars found in fruits, and consume complex carbohydrates such as rice, bread and whole grains alongside vegetables, which will keep you fuller for longer.
As for the salt intake, it is worth keeping in mind that having moderately savoury foods with water can help you retain some hydration for longer. However, consuming too much salt will have an adverse effect and contribute to thirst and dehydration during the day, so go easy on salty snacks such as popcorn, nachos and salted nuts at night.
> Do more in the morning: Where possible, schedule more difficult tasks requiring greater concentration or physical effort in the morning, when you will have more energy. Schools normally schedule exams early in the day, and they are even more likely to do so during Ramadan and exam periods when shorter school hours are observed. It is also easier to learn and retain information during those first few hours of fasting, so make optimal use of that time by organising study groups and scheduling your revision sessions in the morning.
> Don’t stop exercising: Though you may feel more tired and understandably less active while fasting, skipping regular exercise for a full month is unhealthy, particularly as most of your food intake will be consumed at night. Moderate exercise is advisable and will also help you feel less sluggish. Just remember to wait a couple of hours after Iftar before going to the gym or simply for a brisk walk. While fasting, avoid playing outdoors or in the sun for a long time, take frequent breaks, and stop playing if you feel faint, light-headed or extremely thirsty.