Every year, as the crescent moon signals the arrival of Ramadan, millions of Muslims across the globe prepare for a month-long journey of fasting, reflection, and community. In 2026, Ramadan once again brings with it the familiar rhythms and challenges of abstaining from food and drink from dawn to sunset, a spiritual discipline that for many is both a test of willpower and a celebration of faith. Yet, as the world’s Muslim population embarks on this sacred observance, questions about the physical effects of fasting and the best ways to maintain health and hydration come to the forefront—especially as fasting hours vary dramatically from country to country, and the demands on the body can be intense.
According to BBC, the fasting period during Ramadan 2026 will last for 30 days, with Muslims refraining from all food, drink, smoking, and even marital relations during daylight hours. The length of each day’s fast can differ significantly depending on location. For example, in Norway, some Muslims may find themselves fasting for up to 20 hours a day, while in other regions, the fast is considerably shorter. This variation places unique demands on the body, making the management of nutrition and hydration an essential topic for those observing the fast.
In the initial days of fasting, the body undergoes a noticeable transformation. The BBC explains that during the first one to three days, the body relies on the last meal’s nutrients, quickly using up the stored sugar in the liver to provide energy. Once these reserves are depleted, the body shifts gears and begins to burn fat for fuel—a process that not only helps reduce body fat but can also lower the risk of developing type 2 diabetes. However, this transition isn’t always smooth. Many fasters experience headaches, weakness, and a pronounced sense of hunger as their bodies adapt to this new routine.
Hydration, or the lack thereof, quickly becomes a central concern. As Republic World reports, “to stay hydrated all day long during rozas, water consumption and fluid sources have to be prioritised during sahri, the first meal before dawn.” Since drinking water is not allowed during fasting hours, the challenge is to consume enough fluids before dawn and after sunset to avoid dehydration. Experts recommend drinking at least 60 ounces, or about two liters, of water gradually during sahri—the pre-dawn meal. Chugging large amounts at once is discouraged; instead, sipping steadily helps the body absorb and retain fluids more effectively.
But water isn’t the only factor in maintaining hydration and energy. The composition of the sahri meal is critical. Both BBC and Republic World emphasize the importance of a light, healthy meal rich in fiber. Contrary to the belief that eating a heavy meal will stave off hunger, experts advise that fiber-rich foods help keep you feeling full and energized throughout the day. Incorporating foods like bananas and apples—both low in calories but high in fiber, vitamin C, and antioxidants—can help prevent that drained feeling as the day wears on.
Dates, a staple at both sahri and iftar (the meal to break the fast), come highly recommended. As Republic World notes, dates are “rich in copper, selenium, and magnesium. It also contains Vitamin K, which coagulates your bones. It helps human body cells to store fluids as they are a natural source of glucose.” Eating dates not only provides a quick source of energy but also aids the body in retaining sodium and water, which is essential for maintaining hydration during the long hours without food or drink.
Yogurt is another unsung hero of the sahri table. According to Republic World, “eating yogurt at the end of your sahri meal is scientifically correct and beneficial as it helps to soothe your stomach and prevent acidity, eventually preventing you from getting dehydrated.” Its cooling properties and probiotic content can help keep digestive discomfort at bay, a common complaint during Ramadan fasting.
Of course, what you avoid eating is just as important as what you include. Both sources warn against salty, spicy, and sugary foods. As Republic World points out, “keeping spice, salt, and sugar low in your meal could help you from feeling thirsty. Sodium in these types of foods helps balance fluid inside your body. When you consume high salty foods, water is drawn away from your cells, which later triggers thirst.” The advice is clear: moderation is key, and choosing foods that support hydration and steady energy will make the fasting experience far more manageable.
As the days progress, the body’s adaptation becomes more apparent. Between days eight and fifteen, the body settles into the fasting routine. Dr. Razeen Mahroof, a health expert from Addenbrook, Cambridge, told the BBC, “On normal days, we eat a lot of processed foods, which can prevent the body from functioning optimally. Fasting allows the body to focus on other functions. It enables repair and helps fight inflammation.” This period is marked by the body’s increased efficiency in using its resources, and many fasters report feeling more alert and energetic.
From days sixteen to thirty, a kind of equilibrium is reached. The BBC describes this phase as a time when the stomach, liver, kidneys, and skin undergo a detoxification process, removing toxins and waste products more effectively. However, the temptation to overindulge at iftar remains strong, with many families preparing lavish spreads to break the fast. Dr. Mahroof cautions that, “medically, at this stage, all the organs’ functions should be fully restored. Your brain needs energy and you can be very active.” He adds, “the body doesn’t use nutrients for energy. This is when you become extremely hungry and use muscles for energy. This situation occurs when you fast for days to weeks.”
Importantly, Dr. Mahroof warns against prolonged fasting beyond the 30 days of Ramadan. “Fasting for more than 30 days continuously is not recommended because you lose a lot of weight and your body starts turning muscle into energy instead of fat. This is a negative step and weakens the body,” he told the BBC. Instead, he suggests that occasional fasting outside Ramadan can be beneficial, but only if done in moderation and with proper nutrition. “Fasting during Ramadan, if done correctly, helps strengthen the energy we regularly have, which is a step toward healthy weight loss without harming the muscles.”
As Ramadan 2026 approaches, the message from health experts is clear: fasting can be a powerful tool for both spiritual and physical well-being, but only if approached with care. By prioritizing hydration, choosing the right foods, and listening to the body’s signals, Muslims around the world can make the most of this sacred month—emerging not just with renewed faith, but with a body that is stronger and more resilient than before.