The Holy Month of Ramadan offers a unique opportunity to instill valuable traits in children, such as appreciation, gratitude, charity, self-discipline, and patience. While fasting is not compulsory for children until adolescence in Islam, many families choose to involve their younger ones in this spiritual practice. This year, with Ramadan falling during the warmer months, ensuring your child's well-being while fasting is paramount.

Here’s a detailed guide to help your child navigate fasting safely and healthily this Ramadan:

1. Prioritize hydration during non-fasting hours

Dehydration is a primary concern, especially for active children. Emphasize consistent fluid intake after Iftar (breaking fast) until bedtime.

Target intake

Children aged 9-13 need approximately two liters of water daily, while older children, particularly boys, require around 2.5 liters. This intake must be met during the non-fasting hours.

Smart choices

Beyond water, offer homemade juices, infused water with fruits (like cucumber and mint, or berries), and milk. Avoid sugary drinks that can increase thirst the next day.

2. Make Suhoor non-negotiable

Waking up for Suhoor (pre-dawn meal) is crucial, even if it's just for fluids.

Hydration first

Ensure your child drinks a substantial amount of water.

Light snack option

If they can manage it, a small, nutrient-dense snack can make a big difference. Even a banana or a handful of nuts can provide sustained energy.

3. Optimize food choices for sustained energy

The types of food consumed during Iftar and Suhoor significantly impact energy levels throughout the fasting day.

Avoid excessive sugar

Highly sugary foods and drinks provide a quick burst of energy followed by a crash, leading to increased thirst and fatigue. Minimize sweets, candies, and processed snacks.

Embrace fiber

Foods high in fiber, such as whole grains (oatmeal, whole wheat toast), fruits, and vegetables, aid digestion and provide a feeling of fullness that lasts longer. Dried fruits are also an excellent source of quick energy and fiber.

Protein power

Incorporate protein-rich foods like eggs, lean meats, dairy, and legumes. Protein is essential for satiety and muscle maintenance, providing a steady release of energy.

Say No to sodas

Fizzy and sugary drinks can dehydrate and cause drastic fluctuations in blood sugar and insulin levels, which is particularly challenging during fasting. Opt for healthier, refreshing alternatives.

4. Plan a healthy Suhoor meal

A well-planned Suhoor can make all the difference. Here are some ideal examples:

Greek yogurt power bowl

Greek yogurt with sliced bananas and a sprinkle of pumpkin seeds offers protein, healthy fats, and complex carbohydrates.

Nut butter toast

Whole-grain toast spread with peanut or almond butter and topped with banana slices provides sustained energy.

Oatmeal/porridge

Cooked with milk or water, topped with bananas, berries, and almonds, this is a fantastic source of fiber and slow-releasing energy.

5. Stay cool and conserve energy

During the summer months, managing body temperature and activity levels is key.

Cooling techniques

Encourage your child to wash their face and neck with cold water periodically to help regulate body temperature and reduce the feeling of thirst.

Limit outdoor exposure

Advise children to avoid prolonged outdoor activities, especially during the hottest parts of the day when the sun is strongest.

Prioritize rest

Adequate rest is vital. Allow children to nap or relax after school and during peak heat hours. The body needs to conserve as much energy as possible.

6. Open communication and safety first

Ensure your child feels comfortable communicating any discomfort.

Listen to their body

Emphasize that if they feel dizzy, nauseous, or generally unwell, they must inform an adult immediately.

School protocols

If they are at school, instruct them to report directly to the school nurse if they experience any symptoms of distress. Remind them that breaking their fast for health reasons is permissible.

Fasting in Ramadan, when approached thoughtfully and with proper support, can be an incredibly rewarding and fulfilling experience for children, fostering spiritual growth and self-discipline.

   Join the Rehaab Online WhatsApp group for timely updates  (Click here to join the group)