University News Last updated 19 February
During Ramadan, Muslims around the world fast each day from dawn until sunset as an act of worship, self-discipline and reflection.
It lasts for around a month and follows the Islamic lunar calendar, so its timing shifts each year. In some years, the fasting days are shorter, which can make the experience more manageable.
Dr Ayazullah Safi, Senior Lecturer in Public Health at Birmingham City University (BCU), shares practical advice on staying physically and mentally well during this period.
“While shorter days may make fasting easier, health outcomes still depend largely on food quality, hydration, sleep and activity levels,” he explains.
Ramadan naturally alters daily routines. Many people wake before dawn for Suhoor (the pre-fast meal), break their fast at sunset with Iftar, and may spend additional time in prayer or community gatherings. These changes can affect sleep patterns, energy levels and productivity.
“Balanced nutrition, gradual rehydration, moderate exercise and adequate rest remain essential,” says Dr Safi.
When breaking the fast at Iftar, Dr Safi recommends rehydrating steadily.
“Start with water to replenish fluids lost during the day,” he says.
“Dehydration can affect concentration, mood and productivity. Ideally, spread fluid intake gradually between Iftar and Suhoor, aiming for around two to three litres in total.”
Traditionally, many Muslims begin Iftar with dates and water, followed by a balanced meal. Dr Safi advises including:
- Complex carbohydrates such as brown rice or quinoa
- Lean proteins such as chicken, fish or lentils
- Vegetables for fibre and micronutrients
- Healthy fats in moderation
At Suhoor, prioritise slow-release carbohydrates like oats or barley, combined with protein to help sustain energy through the day.
Limiting salty foods and refined sugars can help reduce thirst, and caffeine late at night should be minimised as it may disrupt sleep and contribute to fluid loss.
Light to moderate activity, such as walking, stretching or Pilates, can be maintained during fasting hours.
More intense exercise is best scheduled after Iftar, once hydration has been restored.
“Avoid high-intensity workouts while dehydrated and focus on maintaining fitness rather than achieving performance gains,” Dr Safi advises.
Changes in sleep are common, particularly with earlier wake-up times.
Prioritising good sleep habits, including reducing screen time before bed, can help. Short power naps of 20–30 minutes may also reduce fatigue.
For staff and students, planning ahead can make a significant difference.
Dr Safi suggests preparing meals in advance, studying or tackling demanding tasks during peak energy periods, and using breaks for rest or prayer.
Informing colleagues about fasting schedules and considering flexible working arrangements where possible can also help manage workloads effectively.
Individuals with chronic health conditions, such as diabetes or cardiovascular disease, should seek medical advice before fasting.
As Dr Safi emphasises, “Safety and wellbeing should always take priority.”
To support awareness and inclusion, BCU is marking Ramadan alongside the Global Majority Staff Network by hosting Enlightening Ramadan: Understanding Ramadan and Fostering Wellbeing at BCU & Beyond, with events taking place at the City South campus on 27 February and the City Centre campus on 6 March.