Fasting in Ramadan requires some lifestyle adjustments. Going 14 hours or so without food or water is sure to take its toll on the human body. So, the following are some useful tips for maintaining your stamina while fasting

# Keep Hydrated
Our bodies require at least 1.5 litres of water a day. Avoid strenuous physical activity, especially in the sun. Avoid drinking coffee or tea, as these can accelerate the production of urine. The same goes for salt and soda which can trigger thirst.

# Plan Your Diet and Menu
Limit oily foods as they can cause red blood cells to clot and reduce the flow of oxygen. This can result in drowsiness throughout the day. At fast-breaking time, consume moderate amounts of sweet foods and beverages to restore energy. Wait one to two hours before eating a main meal. For those who suffer from gastric problems, avoid spicy foods, also foods containing vinegar and fat. These foods can trigger or increase the production of gastric acid.

# Consume Sufficient Protein and Fibre
One way to curb hunger is to consume protein. This is because the body digests and absorbs protein slowly, therefore the stomach will feel full for longer. For balance, also consume a significant amount of vegetables and fruits.

# Ensure You Get Enough Vitamins and Minerals
Our vitamin requirements increase when we fast. The basic vitamins we need to consume are C, D, and E. Vitamin C helps improve our stamina, Vitamin D accelerates the absorption of important minerals, and Vitamin E can prevent dry skin. If your diet does not provide the recommended daily intake of vitamins and minerals, consider taking supplements