Tips to Prevent Ramadan Headaches with Hydration and Nutrition

Feb 17, 2026

71 min

Feb 17, 2026 10:33

How to stop Ramadan headaches: UAE doctors on the best water-rich foods for 2026

## Understanding Ramadan Headaches

During Ramadan, many experience headaches due to dehydration rather than hunger. Proper hydration and nutrition between Iftar and Suhoor can help manage these symptoms.

## Hydration Strategy

Doctors recommend a steady intake of fluids rather than consuming large amounts at once. Aim for 2–2.5 liters of fluids between Iftar and Suhoor, adjusting for personal factors like body size and activity level. This gradual approach helps the body absorb water more efficiently.

## Foods to Avoid

Avoid caffeinated drinks and sugary sodas, as they can dehydrate the body or cause rapid sugar spikes. Drinks with artificial sweeteners may also lead to bloating and discomfort.

## Water-Rich Foods

Incorporate fruits and vegetables with high water content, such as watermelon, cucumber, oranges, and berries, into your meals. These foods help maintain fluid balance and reduce the risk of cramps.

## Suhoor Nutrition

Choose slow-release carbohydrates like oats and whole grains at Suhoor to keep glucose levels stable. Include lean proteins and healthy fats to prevent muscle fatigue and maintain energy.

## Iftar Tips

Break your fast with dates and water, followed by balanced meals with protein, complex carbs, and vegetables. Avoid heavy fried foods to prevent lethargy and digestion issues.

## Managing Caffeine and Sleep

Gradually reduce caffeine intake before Ramadan to prevent withdrawal symptoms. Aim for 7–8 hours of sleep within 24 hours to support energy levels and mental focus during fasting.

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