As the holy month of Ramadan approaches in 2026, millions of Muslims around the world are preparing for a period of fasting, reflection, and community. This year, Ramadan is expected to begin around February 15, with fasting—known as roza—lasting for 30 days, from dawn (Fajr) to sunset (Maghrib) each day. The duration of daily fasting varies dramatically by location; for example, in Norway, daylight hours can stretch fasting to as long as 20 hours, while in other countries, the daily fast is significantly shorter, according to BBC.
Fasting during Ramadan means abstaining from food, drink, smoking, and marital relations for the daylight hours. The goal is spiritual purification, increased worship, and acts of charity—but the physical demands on the body are no small matter. As Republic World reports, the absence of both food and water throughout the day can easily lead to dehydration, especially when Ramadan falls in the warmer months.
So, what exactly happens to the body during these thirty days of fasting? And how can participants stay healthy and hydrated during this demanding period?
According to BBC, the body’s response to fasting unfolds in distinct phases. In the first one to three days—roughly February 15 to 17, 2026—the body relies on nutrients from the last meal consumed before dawn. After those are used up, it turns to stored sugar in the liver for energy. Once those reserves are depleted, the body begins burning fat. This transition can bring on weakness, headaches, and a pronounced sense of hunger, as the body adapts to its new fuel source. "The hardest days are the first to third," explains Dr. Razeen Mahroof of Addenbrooke’s Hospital in Cambridge. "When the body starts burning fat, it helps reduce weight and body fat, and lowers the risk of diabetes. However, low sugar levels can make people feel weak."
From days three to seven (February 17 to 21), the body starts to lose water, which can quickly become a health concern if not addressed. Because drinking is not allowed during daylight hours, it’s essential to replenish fluids at night. BBC emphasizes the importance of balanced meals containing carbohydrates and fats, as well as drinking plenty of water after sunset. "If you don’t drink enough water at night, it can become a problem," warns the BBC report.
Republic World echoes these concerns, offering practical tips to prevent dehydration. The most important advice: drink about two liters (or 60 ounces) of water during sahri, the pre-dawn meal. "Sip gradually and don’t chug it all at once," the article advises. Eating a light, healthy, and fiber-rich sahri meal is also key to maintaining energy and hydration throughout the day. Contrary to popular belief, eating a large meal won’t help you last longer; in fact, a diet rich in fiber will keep you feeling energized and hydrated for longer periods.
Dates are a staple at sahri for good reason. As Republic World points out, dates are rich in copper, selenium, and magnesium, and provide natural glucose. They also help human body cells store fluids, increasing the uptake of sodium and water in the intestines. Yogurt is another recommended sahri food, as it soothes the stomach, prevents acidity, and reduces the risk of dehydration.
Fruits such as bananas and apples are highly recommended as well. Both are low in calories and high in fiber, vitamin C, and antioxidants, which help prevent fatigue and provide lasting nutrition. Republic World cautions against consuming salty, spicy, or sugary foods at sahri, since high sodium content draws water from cells and can trigger thirst during the day.
Between days eight and fifteen (February 22 to 28), the body begins to adapt to the fasting routine. Dr. Mahroof notes, "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, such as self-repair and fighting inflammation." According to BBC, this adaptation phase brings health benefits, including reduced inflammation and improved bodily function.
As the fast progresses into the second half of Ramadan—days sixteen to thirty (March 1 to 15)—the body enters a detoxification stage. Organs like the stomach, liver, kidneys, and skin work to eliminate toxins. Many families break their fast with large, festive meals, but doctors caution moderation. "At this stage, the functioning of various organs should be fully restored. The brain needs energy, and you can feel more powerful," Dr. Mahroof explains. "The body no longer uses nutrients for energy, and when hunger becomes extreme, it starts breaking down muscle for energy. This only happens with prolonged fasting, over days or weeks."
Importantly, medical experts do not recommend extending fasting much beyond the 30 days of Ramadan. "Fasting for more than 30 days regularly isn’t good because the body starts breaking down muscle instead of fat, which weakens the body," Dr. Mahroof tells BBC. Instead, he suggests that fasting a few days outside of Ramadan can be beneficial, but prolonged, continuous fasting can be harmful.
So, does fasting during Ramadan offer health benefits? The consensus among experts is yes—if done correctly. Proper fasting helps maintain steady energy, reduces weight, and, when meals are nutritious and hydration is prioritized, does not harm muscle mass. According to BBC, "Fasting during Ramadan, if done properly, helps maintain energy and reduce weight without harming muscles." Dr. Mahroof adds, "If Ramadan fasting is done correctly, it helps us focus on what and when we eat, and it strengthens our energy without damaging muscle."
For those observing Ramadan in 2026, the message is clear: plan your meals thoughtfully, prioritize hydration during the hours when it’s allowed, and avoid overindulging at iftar. With the right balance of nutrition and water, fasting can be both a spiritual and physical reset, offering benefits that extend beyond the month itself.
As communities around the world prepare for this annual tradition, the science behind fasting continues to shed light on its challenges and rewards—reminding everyone that, with care and preparation, Ramadan can be a time of both spiritual and physical renewal.