As the Ramadan season approaches, International SOS, the world’s leading security and health services company, is pleased to share its health tips for people observing the holy month and advice for travellers on navigating the cultural sensitivities during the period.
Dr David Teo, Regional Medical Director, International SOS, shared, “Ramadan is a very
significant and special observation that is shared by many Malaysians every year, which is
why we created our top five tips to hopefully help make it easier for those observing the fast.
For many, the long hours of fasting can lead to dehydration, fatigue, low blood sugar, and
headaches, especially if not enough water and nutritious food are consumed during the non-fasting hours. Therefore, it is essential for those fasting to ensure adequate hydration and a balanced diet during Sahur and Iftar.”
He continued, “Individuals suffering from chronic illnesses should consult their doctors on
how to manage regular medication and to ensure it is safe for them to fast. People who are
COVID-19 positive or have any symptoms of COVID-19 should consider staying at home and avoid contact with other people to prevent the risk of transmission.
International SOS’ top five tips for those observing the fast this Ramadan are:
1. Do not skimp on rest and/or sleep – Ramadan is a time of increased prayer. Though it
may be tempting to stay up late for Sahur and only sleep after Imsak, 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 us to drink plenty of water and liquids very fast as soon as we break our fast and
then just before Imsak. However, rehydration should be a cumulative process. The best
way to rehydrate fasting bodies and maintain this hydration 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.
3. Eat healthy and nutritious meals – Fasting will cause a change of habit in eating and
your food intake frequency. It is vital to fulfil your vitamin and mineral needs and to be
mindful of your salt and sugar intake. After a full day of fasting, avoid satisfying cravings
with soda and energy drinks which are high in sugar. Instead, opt for unprocessed food
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 having moderately savoury foods with water can help you retain
some hydration for longer. However, 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 requiring
greater concentration or physical effort in the morning. Schedule 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. Don’t stop exercising – Although you may feel more tired and, understandably, less active while fasting, skipping regular exercise for a full month is unhealthy, particularly as
most of your food intake will be consumed 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 doing an activity.
Noriko Takasaki, Security Director (Assistance, Asia), International SOS, added, “Travellers
across the Middle East and North Africa should be mindful of cultural sensitivities during the
Islamic holy month of Ramadan.
As Muslims abstain from eating, drinking, and smoking during daylight hours, those who do not fast are generally expected to also refrain from eating and drinking in public during the day.
Travellers should also account for reduced working hours introduced by private and public entities during Ramadan and maintain situational awareness to account for risks posed by petty crime and road traffic accidents.
Drivers may experience a lack of concentration due to the long hours of fasting, leading to a deterioration in driving standards and increased incidents on the road.”
