Ramadan, a holy month observed by nearly two billion Muslims globally, is a time of spiritual reflection, community, and fasting from dawn till sunset. According to the World Health Organisation (WHO) recommendations, maintain a balanced diet, avoid tobacco and vape, and prioritise self-care and care for others during Ramadan. 

Fasting can provide various health benefits, including improved blood sugar control and reduced inflammation. However, it can also pose challenges such as hunger, fatigue, and headaches, particularly for those who are new to it. Whether you are an expat experiencing Ramadan for the first time or a local aiming to enhance your well-being during this special month, staying fit and healthy is essential. 

This year, the fasting period in the UAE will span approximately 13 hours at the start of Ramadan, extending to around 13 hours and 42 minutes by the end. The Sandy Times will provide valuable tips for both expats and locals on how to navigate Ramadan successfully, ensuring you can embrace the spiritual significance of the month while maintaining your physical health.

Maintaining your health during Ramadan, especially in the UAE with its diverse culinary scene, requires mindful choices. From dawn till dusk, Muslims abstain from food and drink, making it crucial to replenish and nourish the body during the non-fasting hours (between iftar and suhoor), especially in the UAE's climate. 

Staying hydrated and maintaining healthy habits during Ramadan is key to feeling your best and avoiding unwanted weight gain during Ramadan. Whether you are observing Ramadan 2025 or any other year, these tips will help you navigate the fasting period and keep your body nourished.

Cooking at home is a powerful way to control your diet during Ramadan. It allows you to select fresh, healthy ingredients and avoid excessive oil or processed foods. Prioritise lean proteins, complex carbohydrates, and plenty of vegetables. Don't forget the importance of hydration — water and fresh fruit juices are your allies during the non-fasting hours. 

While dining out in UAE's diverse restaurant scene can be tempting, prioritise home-cooked meals during Ramadan. This allows you to maintain greater control over your nutritional intake.  UAE offers a wide range of grocery options, from grass-fed meat to vegan choices, making healthy eating accessible. The reasonable grocery prices further support home cooking.

A large glass of orange juice with suhoor (pre-dawn meal) is an excellent way to ensure you are taking a daily dose of Vitamin C. This vital nutrient supports your immune system, which can be especially important during Ramadan. Fasting can sometimes put extra stress on the body and a strong immune system helps protect against illness.

Incorporate hydrating foods into your iftar and suhoor meals. Start your meals with broths, soups, or stews. Vegetables and fruits with high water content, such as watermelon, cucumbers, and spinach, are excellent options for hydrating the body.

While frozen meat products are readily available, consider exploring local options. Freshly slaughtered lamb, available at many supermarkets, can be a healthier and more flavorful choice in the UAE.

Resist the urge to reach for quick, convenient snacks like crackers or biscuits, which are often high in salt, sugar and unhealthy fats. These provide a temporary energy boost but can leave you feeling sluggish and thirsty later. Instead, opt for a handful of roasted nuts for a more sustained source of energy and nutrients.

Traditional iftar desserts are no doubt tempting, especially for expats. But it is important to enjoy them in moderation. Fruit is a fantastic and healthy alternative, offering natural sugars to satisfy your sweet cravings without the added calories and unhealthy fats found in many traditional desserts.

Embrace the abundance of delicious fruits in the UAE. Peaches, strawberries, blueberries, and raspberries are a few examples of the many fruits that can contribute to your overall well-being during Ramadan. Enjoy them as snacks, add them to your suhoor, or incorporate them into your iftar (evening meal).

Successfully navigating Ramadan in the UAE involves more than just abstaining from food and drink. Strategic planning of your meals, rest, and exercise routines between iftar and suhoor is essential for maintaining energy levels, supporting your body's needs, and preparing for the next day's fast. 

Maintaining physical activity is essential even while fasting. Take advantage of the running and cycling tracks found throughout the city. You are sure to find one near you! For more structured workouts, numerous fitness centres offer a variety of options. 

Gentle exercises like walking or stretching are excellent options. It is safe to exercise during Ramadan in the UAE, but avoid strenuous activity, especially while fasting.

Swimming pools are also plentiful, and you can find classes for everything from Zumba to yoga. UAE provides a wealth of opportunities for expats and locals to stay active during Ramadan and throughout the year. 

Remember to adjust your exercise routine to suit your energy levels during the fasting period.

For expats unfamiliar with Ramadan, experiencing a day of fasting can provide valuable insight into the strength and dedication of those observing this holy month. It fosters empathy and appreciation for your colleagues and friends who are fasting. While specific public displays of celebration may be restricted, quietly listening to music (during workouts) or engaging in other personal activities is generally acceptable. Dress modestly and respectfully in public spaces.