4 Tips for dealing with weakness during fasting that are easy to do

Fasting does not mean you have to be weak and lethargic throughout your activities. If you just feel faint while fasting, imagine how it would feel like athletes like Mesut Özil and Paul Pogba to fast? They actually keep practicing and competing regularly during the month of Ramadan. For those of you who are not running around on the football field, you should be even more excited than them. The key is good preparation, from intention to nutritional intake.

How long is it generally limp when fasting occurs?

Doing fasting in the month of Ramadan should not be done half-heartedly. Apart from praying, fasting also provides health benefits for you, one of which is because fasting is believed to be a way to detoxify the body properly. By fasting, the stomach and stomach that were previously working continuously can rest.

Limp during fasting generally only occurs in the initial phase, namely the first 3-4 days. after 3-4 days the body will adapt. There is no problem fasting people doing their usual activities. There should not be a lack of focus or concentration if someone is sahur and iftar with proper and balanced nutrition.

How to deal with weakness during fasting

Changing some of your habits in the month of Ramadan can make a big difference to energize your body. Do not let feeling weak during fasting reduce productivity. There are a number of simple ways you can try to deal with sluggishness and lack of energy while fasting.

1. Make sure you drink enough

Dehydration is most likely the reason you feel weak while fasting. Make sure that at the time of breaking your fast and dawn, you meet your drinking needs.

You can try the 2-4-2 pattern, two glasses at breaking the fast, four glasses throughout the night, and two glasses at dawn. Not only water, you can eat fruit or yogurt to increase your fluid intake.

Avoid drinks containing caffeine during fasting. Caffeine in coffee, soft drinks, or tea consumed 3-6 hours before bedtime can make it difficult for you to sleep and have the opportunity to suddenly wake up in the middle of the night.

Stopping caffeine gradually is the best way to stay energized throughout the day. You may end up feeling faint and have headaches when you don't consume caffeine. This condition is only temporary.

2. Pay attention to food when breaking the fast and dawn

All foods do look filling at the time of breaking the fast, but not all of them bring nutrition to the body. Starch-based and high-sugar foods can make you weak during fasting. So try to avoid foods like this. Eat fresh foods such as vegetables and fruits regularly.

Compared to eating large amounts of food at one time, it is better to eat small amounts of it every 3 hours from the time of breaking the fast until the time of the imsyak. The following are some snack choices that can generate energy for activities:

Cut fruit, for example, a medium sized Ambon banana contains about 100 calories and a medium apple contains about 80 calories.
Salad and hard boiled eggs. One medium egg can produce about 80 calories of energy.
Non-dairy dark chocolate bars contain about 250 calories per 50 grams.

3. Do sports that you enjoy

Even doing normal activities is tiring, what if you are advised to exercise while fasting? However, believe that regular exercise will make you more energetic during your activities and avoid weakness during fasting.

Even for some people, exercising can even improve the quality of their sleep. Exercising two and a half hours a week is the recommended duration to keep in shape.

However, you do not have to fulfill the duration of this quota immediately. Start with small portions of exercise such as 10 minutes a day on foot. To stay energized, choose a sport and an atmosphere that you enjoy. These activities can be accompanied by musical accompaniment or performed in teams in the open.

4. Ensure that sleeping hours remain the same as usual

Getting enough rest is the key to staying energized during activities throughout the day and avoiding weakness during fasting. Try to wake up and sleep at the same time every day, so that your body has a scheduled biological clock.

Make a schedule that suits your meal needs in the month of Ramadan. Setting an alarm can help you wake up on time.

Here are a few things you can implement so that you have quality time off:

Taking a warm bath, reading a book, or listening to calm music before bed at night can help you sleep better.
Avoid eating within 2 hours before bedtime. The gas in your stomach that digests your food may keep you awake.
The nicotine in cigarettes, alcohol, and caffeine also makes it difficult to sleep.
We recommend that you make the bedroom only for rest. The existence of a computer and TV in the room actually disturbs the peace.