Ramadan is the sacred month of Islam, spiritual reflection and a month of fasting. Muslims take a strict fast during this month from morning to sunset. However, it may cause headaches as a result of changes in routine, dehydration, and caffeine withdrawal. With careful planning and desired practices, you can observe your fast without triggering these uncomfortable symptoms.
To learn about these healthy tips, we spoke to Vidhi Chawla, Dietitian and Founder, Fisico Diet and Aesthetic Clinic, Gurguram, who explained how to fast without triggering a headache during Ramadan.
According to a 2021 study, fasting during Ramadan often adversely affects many migraine sufferers, leading to more intense attacks and a decline in their quality of life, which in turn compels them to rely more on pain relievers. To effectively manage migraines during this month, preparation should begin several months in advance, rather than waiting until Ramadan starts or just a few days before it begins.
Tips To Fast Without Triggering Headaches During Ramadan
Here are tips shared by Chawla to avoid headaches during Ramadan fasting:
Hydration is Key
"Dehydration is one of the leading causes of experiencing headaches during Ramadan. Hence, it is important to maximise your water intake at Suhoor (pre-dawn meal) and Iftar (evening meal) as you need to abstain from food and water during daylight hours," said Chawla. Here are some tips to increase your hydration levels during this holy month:
- Planning Water Intake: Drinking at least eight glasses between Iftar and Suhoor can help maintain hydration levels and prevent headaches.
- Hydrating Foods: Add water-rich foods like watermelon, cucumbers, and soups into your meals.
- Avoid Caffeinated Beverages: Limit or avoid caffeinated drinks like coffee and tea, as they can dehydrate you.
Also Read: Ramadan 2025: Best Suhoor Foods To Keep You Full, Hydrated And Energised All Day!
Manage Caffeine Withdrawal
If you are a regular coffee or tea drinker, a sudden caffeine return may cause a headache. According to an old study, the frequency of headaches extended with a period of prolonged fasting especially affects individuals who already suffer from headaches, especially tension-type. Caffeine withdrawal was one of the key external factors linked to this. Gradually reducing caffeine intake in the weeks leading up to Ramadan, along with having a strong cup of coffee just before the fast begins, may help prevent headaches that normally occur at the start of Ramadan.
Here's how you can avoid headaches due to caffeine withdrawal, as listed by the expert:
- Gradual Reduction: Gradually reduce your caffeine intake in the days leading up to Ramadan.
- Hydration After Iftar: If you must have caffeine, consume it after Iftar and with plenty of water.
Maintain Blood Sugar Levels
Did you know fluctuations in blood sugar can also trigger headaches? Glucose levels dropping rapidly after a prolonged fast can cause headaches, fatigue, and dizziness.
- Balanced Suhoor and Iftar: Include complex carbohydrates, protein, and healthy fats to stabilise blood sugar levels.
- Avoid Sugary Foods: Stay away from sugary foods and drinks, as they can cause rapid spikes and crashes in blood sugar.
Also Read: How To Manage Blood Sugar Levels During Ramadan And Eid? Doctor Shares Tips
Take Proper Rest
Headaches can be caused by changes in sleep patterns during Ramadan. Insufficient sleep or poor quality sleep increases the risk of headaches.
- Prioritise Sleep: Aim for sufficient sleep, even if it's broken into shorter periods.
- Manage Stress: Use relaxation techniques like deep breathing and meditation to relieve stress.
Other Considerations
Apart from hydration, diet, and rest, other lifestyle adjustments can prevent headaches during fasting:
- Avoid Overexertion: Limit strenuous activities during fasting hours, especially in hot weather.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]