Experts from the Republican Center for Health Promotion offer the following recommendations for preparing for the fast:
- Reduce your intake of coffee and tea to avoid headaches at the beginning of the fast;
- Decrease the amount of sugar, salt, and fatty foods, which will help the body adapt more easily to the changes;
- Increase your water intake — it is recommended to drink at least 1.5 liters of warm water per day to prevent dehydration. The water norm can be calculated based on weight: for every kilogram of body weight, you need 30-35 milliliters of fluid;
- Add complex carbohydrates to your diet, such as cereals, whole grain bread, and legumes, for longer-lasting energy;
- Pay attention to your sleep schedule so that your body does not experience stress from changes in routine.
In 2026, the month of Ramadan (Orozo ayı) will begin on February 19, and the first day of fasting will coincide with this date.
