Tired every Ramadan? These 7 keys help you fast with strength, not struggle
Ramadan 2026 is expected to begin on Wednesday February 18 and end on Wednesday March 18* (dates may vary slightly depending on moon sighting). This period of fasting, from sunrise to sunset, is as much a physical test as a mental one. To derive the maximum spiritual benefit from it, and avoid the inconveniences associated with an inadequate diet, it is essential to adopt good food and water practices. Here are some key recommendations for living this sacred month to the full ;).
Hydration: The key to successful fasting
Lack of water can quickly affect the well-being and energy of fasters. As soon as Iftar begins, it is advisable to drink abundantly to compensate for the day's water losses. Water should be the main source of hydration, but mineral-richsoups and broths, as well as infusions and herbal teas, can supplement this intake. Sweetened beverages, such as sodas and industrial fruit juices, should be limited due to their high sugar content. Similarly, excessive consumption of coffee and tea in the evening can impair sleep quality. At S'hour, hydration is just as important to prepare the body for the fast to come. (source: WHO)
Iftar: A balanced meal for a smooth recovery
Iftar, the moment when fasting is broken, must be structured and nutritious. It's best to start with foods that recharge energy quickly, such as dates, figs and other sweet fruits, rich in glucose and fiber. To ensure lasting satiety, it's best to include starchy foods such as bread, cereals or semolina. At the same time, drinking water and herbal teas helps to rehydrate the body. It's important to avoid heavy, fried meals, which can impair digestion and sleep. Eating a second, lighter meal a few hours after Iftar allows you to top up your nutritional intake without overloading your body (source: WHO).
S'hour: Recharge your batteries before sunrise
S'hour is essential for tackling the fasting day without feeling excessively tired. A balanced meal should include fresh fruit for its vitamins and fiber, as well as slow sugars, such as semolina and wholegrain cereals, to ensure prolonged energy. Proteins, such as eggs, fish or meat, are essential for preserving muscle mass, while fiber, found in wholemeal bread, oatmeal or fruit with skin, facilitates slow, efficient digestion. A well-composed S'hour helps to curb cravings and maintain energy levels right through to Iftar(source :FFD).
Lifestyle: Organizing meals and rest
Despite the length of the fast, it's advisable to structure your diet around three meals: a full S'hour before dawn, a balanced Iftar at sunset, and a final light meal at the end of the evening to top up your nutritional intake. It's also a good idea to include a short nap in the early afternoon to compensate for sleep deprivation and improve recovery (Source: Agesca).
Precautions for frail persons
Certain categories of people need to be extra vigilant during Ramadan. Diabetics should regularly monitor their blood sugar levels and adopt a controlled diet to avoid complications. Pregnant women, the elderly and those suffering from chronic illnesses should consult a health professional before beginning fasting, to ensure their safety and well-being (Source: FFD).
Physical activity: Adapting your efforts
During Ramadan, it is advisable to limit intense physical effort. Sportsmen and women should adjust their training, giving priority to moderate sessions after Iftar, when the body has recovered some of its energy. Appropriate physical activity helps maintain good physical condition without adversely affecting fasting (Source : nutritioniste-paris).
Try our recipes!
Petitchef has all the recipes you need for Ramadan!
Let's discover Maghrebi cuisine for Ramadan with these delicious msemmen , crispy and tender pancakes that we can't get enough of! :-) Just imagine a lightly flaky, golden pancake, which you can enjoy sweetened with honey for a comforting...
Usually consumed to break the fast during Ramadan, Harira soup is a complete meal: vegetables, meat, legumes, and carbohydrates. It has everything you need to make up for a day without eating! Enhanced with spices and herbs that are characteristic of...
These börek with cheese and spinach taste amazing! The little rolls make a hearty snack, appetizer or dinner, whether served hot or cold. And with this simple börek recipe using ready-made yufka dough, they’re really easy to prepare.
A kebab-style mille-feuille ? That's exactly what this recipe for homemade lavash kebab is all about, with tortillas and fragrant minced meat. There's no need for a rotisserie or grill here: the skewers are assembled layer by layer, then baked in...
To boost your energy before a workout or a busy day, make these Energy balls with delicious chocolate, hazelnut and peanut flavors (which clearly remind us of the Snickers chocolate bar)! Naturally sweetened with dates, this vegan recipe is...
Need a kick-start to the day? This coffee and date smoothie is your new secret weapon to awaken your senses! The perfect combination of the strength of coffee and the sweetness of dates gives you maximum energy in the morning. Ready in the blink of...
What better family dish than the tagine ?! Here, we suggest combining the flavors of chicken, lemon, and green olives . And don't forget to sprinkle everything with fresh coriander for those who are fans ;-) You can serve it with couscous, rice,...
Travel to the Maghreb with our kefta tagine recipe! This very easy dish consists of ground beef meatballs with spices and fresh herbs—a real explosion of aromas and flavors! Served with rice, it makes a balanced dish to share with the whole family....
The Middle East has culinary treasures well worth discovering, including börek: a kind of pie made with crisp filo pastry and filled with juicy spinach and cheese. Börek comes in many shapes—you can find triangular and rolled versions, among others—and...
Today, we're offering you a "free-from" dessert! Free from what? Well, no baking to start with! It's also gluten-free, dairy-free, egg-free, and has no added sugar! But rest assured, this raw brownie with dates and cocoa is still a treat :-) Give it a...
Looking for a tasty, energizing snack? Try these date fudge squares ! Naturally sweetened with dates, these melt-in-your-mouth squares are perfect for a healthy break or a sweet treat after a meal. Ready in no time, you can also try our hazelnut...
Here is a tagine packed with vegetables and plant-based protein! It’s also a new way to cook seitan , an ingredient made from wheat or spelt gluten. Combined with chickpeas, potatoes and carrots, it makes a healthy, complete dish . And don’t forget...
We all know and love the delicious Snickers chocolate bars, with their great peanut and chocolate flavor! Their only drawback? The large amount of sugar, which makes them a bit of a guilty pleasure... But don’t worry! We’ve prepared a recipe for a...
The traditional Moroccan pastilla is one of those dishes that defy labels: it looks like a savory pie, but it is dusted with powdered sugar; it is eaten hot, yet smells like dessert; and it brings together chicken with spices , almonds and cinnamon...
For all of you that love couscous, here is the real recipe, directly coming from Morocco !
Easy to make for a quick snack, these thousand-hole pancakes are irresistible. Also known as Baghrirs, they are soft, spongy, and light, with a texture similar to pancakes. This recipe is easy enough for beginners, so feel free to make it with your...
Eating recipes with our fingers is one of our favorite things to do :-D So we decided to make Turkish crêpes that are soft and crisp, but above all generously filled! Feta, lemon, and parsley join the party, but feel free to change the filling to suit...
A Moroccan sweet that looks like nougat, has a firm texture that melts in your mouth and tastes of peanuts and chocolate ? It exists, it's called rkhama , and the best part is that you don't need an oven, a thermometer or half a lifetime in the...
Mathieu Maggiore
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