The Do’s and Don’ts of Fasting

 Not only is it a time to practice self-discipline but also a moment when one could enhance one's relationship with Allah and establish positive habits. To make the most of fasting, one has to adhere to specific dos and don'ts to guarantee that the fast becomes helpful spiritually as well as physically.

The Do’s of Fasting

1. Make a Sincere Intention (Neeyat)

One of the most important aspects of fasting is having a sincere intention (neeyat). In Islam, every act of worship begins with a clear intention to seek Allah’s pleasure. Before starting your fast, make a conscious intention to fast for the sake of Allah, and after suhoor, recite sehri dua. 

وَبِصَوْمِ غَدٍ نَّوَيْتُ مِنْ شَهْرِ رَمَضَانَ

Why It’s Important:

• Strengthens your spiritual connection.

• Ensures your fast is valid and rewarding.

• Encourages mindfulness and dedication.

2. Eat a Healthy Suhoor (Pre-Dawn Meal)

Suhoor or sehri is a meal eaten before dawn, and it plays a crucial role in sustaining energy throughout the day. A healthy and well-balanced suhoor helps prevent dehydration, fatigue, and weakness.

Recommended Foods for Sehri:

• Complex carbohydrates (oats, whole grains) for sustained energy.

• Proteins (eggs, yogurt, nuts) to keep you full.

• Hydrating foods (fruits, water-rich vegetables) to prevent dehydration.

Moreover, it is a misconception that the more you eat during sehri, the later you will feel hungry. Just keep your sehri simple and healthy and you are good to go for the entire day. 

3. Break Your Fast with Khajoor and Water 

At Iftar when it is time to break your fast, it is recommended to start with dates (khajoor) and water, following the practice of the Prophet Muhammad (PBUH). Dates provide a quick source of natural energy, and water helps rehydrate the body.

4. Stay Hydrated

We do not realize the importance of staying hydrated. Drinking enough water between Iftar and Suhoor is very essential as dehydration can lead to fatigue, headaches, and weakness, making fasting more challenging.

How to Stay Hydrated:

• Try to drink a minimum of 6-8 glasses of water between Iftar and Suhoor.

• It is recommended to avoid caffeinated drinks such as coffee and tea, which can cause dehydration.

• Opt for hydrating foods such as watermelon, cucumbers, and oranges.

5. Engage in Worship and Good Deeds

Ramadan is a time for spiritual renewal and increased acts of worship. Make the most of your roza/fasting by engaging in:

• Prayers (Namaz) – Perform all five daily prayers on time. Do not rush your prayers.

• Reciting the Quran – Ramadan is the month of the Qur’an, so dedicate specific time throughout the day to reading it. Also, read the translation and tafseer of the Quran for better understanding. 

• Du’a (Supplication) – Ask Allah for blessings, guidance, and forgiveness.

• Charity (Sadaqah) –Help people as much as you can during Ramzan through charity, donations, providing sehri and iftar to the needy, or volunteering.

6. Control Your Tongue and Actions

Fasting is not just about abstaining from food and drink but also from sinful behaviors. Avoid gossip, backbiting, shouting, lying, arguing, or hurting other people’s feelings. Fasting teaches patience, kindness, and self-restraint, so use this time to improve your character. 

The Don’ts of Fasting

1. Don’t Skip Suhoor

Doing sehri is a very important part of your fasting routine. You might think that it is easier to just skip it so you don’t have to wake up early morning but it can make fasting much harder. Without any intake of food, you will feel hungry, weak, and drained throughout the day. 

2. Don’t Overeat at Iftar

Eat a moderate amount of food at iftar time. Don’t fill up on water or sugary drinks before you eat anything. Open your fast with khajoor and some water and then eat your meal. It can be tempting to a lot of food at once after a long day but it can cause bloating and discomfort. Try to avoid fried or greasy foods as they slow down the digestion process. .

3. Don’t Waste Your Time

Fasting is a period of spiritual development, so do not waste time on things that are not helpful to you, like too much social media, TV, or useless arguments. Rather, engage in self-development, learning, and the strengthening of your faith.

4. Don’t Miss or Delay Prayers (Namaz)

One of the biggest mistakes people make during fasting is focusing only on abstaining from food and drink while neglecting their prayers (Salah). Fasting without prayer reduces the spiritual rewards of Ramadan.

Tips for Staying on Track:

• Set reminders for prayer times.

• Pray in the congregation at the mosque if possible.

• Make du’a after each prayer for increased blessings.

5.  Don’t Engage in Negative Behavior

Fasting is about more than just avoiding food—it’s about purifying the soul. Avoid negative behaviors such as:

• Lying and gossiping – This reduces the spiritual benefits of fasting.

• Getting angry or arguing – Fasting teaches patience and self-control.

• Being lazy – Use the time wisely for worship, learning, or helping others.

6.  Don’t Neglect Rest and Self-Care

Fasting can be physically demanding, so getting enough sleep and managing stress is important. A proper balance between worship, rest, and healthy habits ensures a productive and spiritually fulfilling Ramadan.

Conclusion

Fasting is a spiritual journey that requires self-discipline, patience, and devotion. By following the do’s and don’ts, you can ensure that your fasting experience is both spiritually and physically beneficial.