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Ramadan is a significant and special observation shared by many Malaysians every year. But for many, the long hours of fasting can lead to dehydration, fatigue, low blood sugar, and headaches, especially if not enough water and nutritious foods are consumed during non-fasting hours.

To help you through this holy month, here are top five tips provided by security and health services organisation International SOS.

1. Do not skimp on rest and sleep

Ramadan is a time of increased prayer. Though it may be tempting to stay up late for sahur and only sleep after imsak (just before fasting begins), you should still aim to get at least eight hours of sleep daily even if this is accumulated over several separate periods of rest.

A well-rested body and mind will make it easier for you to concentrate at work and have more energy throughout the day.

2. Stagger your hydration

Thirst can be one of the most challenging symptoms of fasting, leading you to drink plenty of water and liquids very quickly as soon as you break your fast, and again just before imsak.

However, rehydration should be a cumulative process. The best way to rehydrate fasting bodies and maintain it for longer is to pace your liquid intake by consuming at least two litres of water – one or two glasses at a time – between iftar and imsak.

It also helps to cut down on caffeinated drinks at night, and to top up your liquid intake with soups, fruits, and vegetables rich in water, such as cucumbers and watermelon.

It can be tempting to overindulge after a day of fasting, but moderation and healthy choices will go a long way.

3. Eat healthy, nutritious meals

Fasting will change your eating habits as well as the frequency of your food intake. It is, as such, vital to fulfil your nutritional needs and be mindful of your sugar and salt intake.

After a full day of fasting, avoid satisfying cravings with soda and energy drinks, which are high in sugar. Instead, opt for unprocessed foods such as fruits, and consume complex carbohydrates such as rice, bread and wholegrains alongside vegetables, which will keep you fuller for longer.

As for salt intake, it is worth keeping in mind that enjoying moderately savoury foods with water can help you retain some hydration for longer. Consuming too much salt can affect blood pressure and contribute to thirst and dehydration during the day.

4. Do more in the morning

Where possible, schedule more difficult tasks that require greater concentration or physical effort in the morning. Arrange important meetings during the first half of the day, when your energy levels will be higher and you are better able to retain new information.

5. Keep up the exercise

Although you may feel more tired and, understandably, less active while fasting, skipping regular exercise for a full month is unhealthy, especially since most of your food intake happens at night.

Moderate exercise is advisable and will also help you feel less sluggish. Just remember to wait a couple of hours after iftar before embarking on any vigorous activity.