The Tawhid Blog

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By Anzal Rafique - Est. Read Time: 3-4 mins

Health and Wellness in Ramadan

Balancing worship and health, including tips on nutrition and staying hydrated.

Ramadan, while primarily a spiritual month, also offers a unique opportunity to focus on health and wellness. Balancing worship with maintaining good health involves mindful nutrition, adequate hydration, and appropriate physical activity. Here are tips to help you achieve this balance, along with how a digital application might support these goals

Tips for Maintaining Health and Wellness


Suhour (Pre-dawn Meal): Opt for a nutritious, balanced meal rich in complex carbohydrates, fiber, proteins, and healthy fats to sustain you through the day. Foods like oats, whole grains, eggs, dairy products, nuts, and seeds are excellent choices.

Iftar (Meal to Break the Fast): Start with dates and water, following the Sunnah, and then consume a well-balanced meal. Include vegetables, lean proteins, and whole grains. Avoid overeating and opt for baked or grilled foods over fried.



Water Intake: Ensure you drink plenty of water between Iftar and Suhour to stay hydrated. Aim for at least 8 glasses or 2 liters of water during these hours.


Avoid Caffeine: Limit caffeine consumption as it can lead to dehydration. If you consume tea or coffee, do so in moderation.

Physical Activity

Light Exercise: Engage in light to moderate exercise, such as walking or stretching. The best times are after Iftar or before Suhour to avoid fatigue during fasting hours.


Rest and Sleep: Ensure adequate rest and try to maintain a consistent sleep schedule. Power naps during the day can also help offset any sleep deficits.

How a Tawhid App Can Facilitate Wellness in Ramadan

Connecting for Healthier Ramadan

Leverage the app to connect with Muslims who share similar health and wellness goals for Ramadan. Share tips on balanced eating, staying hydrated, and incorporating light exercise into your routine.


Daily Reflections on Health

Access research-based reflections focused on the importance of taking care of one’s body as a component of faith. Reflect on Quranic verses and Hadiths that emphasize health, using these insights to overcome barriers to maintaining wellness.

Wellness Goals for Good

Set personal health and wellness goals within the app, such as achieving a specific number of steps daily, drinking a certain amount of water, or sticking to a balanced diet. Each time you meet your goal, a donation is made to a charity of your choice, reinforcing the motivation to maintain these healthy habits.


Balancing worship and health during Ramadan is crucial for a fulfilling experience. By paying attention to nutrition, hydration, physical activity, and rest, you can maintain your wellness while observing the fast. Digital tools and apps can support these efforts by providing tracking features, educational content, and timely reminders, helping you stay on track with your health and wellness goals throughout the holy month.

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