Staying Healthy

3 Ways to Stay Healthy During Ramadan

Last Updated: 07/04/2022

With the special season of Ramadan upon us, many people are still keen to remain healthy during this time. Here in the UK, fasting hours are long and tiring, so it is important to learn how to maintain your health and gain the most out of fasting… 

Dates, water, a prayer mat and rosary for ramadan

What is Ramadan?  

Also known as Ramazan, Ramadan is the ninth holy month in the Muslim calendar where Muslims observe fasting to increase spirituality and promote patience. Here in the UK, Ramadan coincides in the summertime, so fasting is longer.  

Here are our top 3 tips for observing Ramadan as smoothly as possible:  

Make sure to stay hydrated:

One of the most common mistakes people make is not being able to differentiate between being hungry and being thirsty. Long hours of daylight can increase levels of thirst and cause dehydration, so it is important to drink water regularly during the hours that you can. Breaking your fast with a glass of water is also an effective way to manage hunger levels and avoid overeating. 

Our exante BURST range is a fantastic way to encourage rehydration by providing nutrients such as collagen and biotin that can help you recharge.  BURST drinks are a fun and flavourful way to drink more water and have lots of added benefits!  

Eat smaller meals, more frequently:  

Although the window for eating is quite short, particularly in summer, consuming smaller meals more frequently, or healthy snacks is an effective way to manage hunger levels. This is because snacking can help manage and regulate blood sugar levels.  

Consuming healthy snacks is an effective way to manage energy levels and consume all the required nutrients during the short window of eating – have you tried our exante snack shots? High in Protein, fibre and healthy fats, our convenient nuts and seeds pouches are available in 3 yummy flavours, including sweet and savoury! 

Balance your meals  

Make sure your meals have a wide variety of nutrients. Mixing between carbohydrates, fats, and protein ensures you are consuming all your nutrients and can help avoid hunger the next day.  

Breaking your fast with dates is a great way to get a natural energy boost. Our snack bites are a great low-calorie option made from dates and other plant-based ingredients. They are packed with protein and fibre to keep you full for longer!  

Don’t forget to include your 5-a-day in the eating period, as fruits and vegetables are a great source of fibre, which keeps you full for longer.  

Try to avoid foods high in salt, as salt can promote thirst.  


Ramadan is a great time where families and communities come together. Here at exante, we want to support you and help you reach your health goals. Why not join our Facebook Closed group and be part of the exante community?  

Make sure to follow us on social media to be the first to know about our new product launches and let us know your thoughts!  

*Please consult your GP before fasting for Ramadan on an exante diet plan.  

Lujain Alhassan

Lujain Alhassan

Writer and expert

Lujain is a Registered Nutritionist (ANutr) with a BSc in Nutrition from the University of Leeds. With a keen interest in Diabetes and performance nutrition, Lujain works closely with our team and medical partners as our in-house nutritionist and nutrition coordinator.