General guidelines to know during Ramadan in Qatar
Fasting has a lot of spiritual, psychological, social and health benefits, and when Ramadan falls in hot summer months, it is necessary to raise awareness of drinking liquids and the quality of food to maintain health and enjoy the worship of fasting.
Below are some essential tips for a safe and healthy Ramadan:
– If you have a health concern, it is advisable to consult with a doctor about the safety of fasting in your individual health circumstances.
– Even if you are generally healthy, recognize that Ramadan will take a toll. Plan your schedule and meals ahead of time in order to make sure you get the nutrients, hydration, and rest that you need.
– Suhoor is the most important meal during Ramadan, so have it just before dawn. It will help you to wake up on time for the Fajr prayer, making your body active and providing it with energy while fasting.
– Don’t overeat. Focus on foods that are rich in complex carbohydrates and protein, fruits or vegetables, and supplement with plenty of water.
– During the hottest part of the day, stay in cool areas (indoors or in shade) and limit your physical activity. Rest if possible.
– Avoid overeating when breaking the fast at sunset. Follow the Sunnah: break your fast with dates and either milk, water, or fruit juice.
– During the early evening (after Maghrib), have a healthy, balanced dinner. Do not overeat, and be sure to drink a few more glasses of fluids than you typically would.
– During the evening hours, resist the temptation to drink tea, coffee, and soda.
– Serve yourself, your family and guests a dessert of fresh fruit and nuts. These are healthier options than chocolates and sweets.
– Sip water throughout the evening to fully rehydrate your body – aim for eight glasses by bedtime.
– Light exercise, such as walking for 15-20 minutes, is best done in the cooler evening hours. If you feel lightheaded stop exercising immediately.
– Look for Laylat al-Qadr in the last ten days of Ramadan and sincerely repent and pray.
– Seize the opportunity and quit smoking as Ramadan is a good chance to make such a decision.
– Participate in the voluntary and charitable activities as the reward of good deeds is multiplied in Ramadan.
– Speak to your doctor about taking a multivitamin supplement, especially if you are young, pregnant or elderly.