Right now across Nigeria, people are fasting in very different ways. For Muslims observing Ramadan, the day starts before sunrise with a meal and then nothing, not even water, until sunset. Many Christians marking Lent are also fasting, but usually by skipping meals, eating less or avoiding certain foods rather than abstaining completely. Because the rules are not the same, the health challenges are not the same either, especially in a country where heat, long commutes and demanding workdays can make fasting harder on the body.

Ramadan fasting places the greatest strain on hydration because fluids are not allowed during daylight hours. Lenten fasting more often affects nutrition, particularly when meals are reduced or food groups such as meat are removed without proper substitutes. Medical guidance, including advice from the World Health Organisation, shows that prolonged fasting can influence blood sugar levels, blood pressure and energy, especially for people with underlying health conditions.

Managing hydration and energy during Ramadan

For those observing Ramadan, dehydration is the main risk. Hours without water in high temperatures can lead to headaches, dizziness, constipation and fatigue. Health professionals recommend drinking fluids steadily between sunset and dawn rather than consuming large amounts at once, which the body may not retain effectively.

The type of food eaten before sunrise also matters. Meals that combine complex carbohydrates, protein and fibre release energy more slowly and help sustain the body through the day. Beans, whole grains, eggs, fruits and vegetables are generally more effective than sugary drinks or heavily processed foods that cause rapid spikes and drops in blood sugar.

At sunset, breaking the fast with very large or oily meals can overwhelm the digestive system after many hours of inactivity. Starting with lighter foods before moving to a balanced meal may reduce discomfort and extreme tiredness afterwards. People with conditions such as diabetes, hypertension or kidney disease should seek medical advice before fasting, as medication timing and fluid needs may require adjustment.

Healthy approaches to Lenten fasting

Lenten fasting usually allows water, so dehydration is less common, but reduced food intake can still affect energy and overall nutrition. Skipping meals or avoiding animal products without suitable alternatives may lead to weakness, headaches and difficulty concentrating.

Also Read: Ramadan, Lent, and the surprising physiology of faith-driven fasting

Maintaining adequate protein intake is important for muscle function and immune health. Those abstaining from meat can obtain protein from beans, lentils, nuts and soy-based foods. Fruits, vegetables and whole grains provide essential vitamins, minerals and fibre needed to support the body during the fasting period.

Sleep patterns often change during both Ramadan and Lent due to early morning prayers, night services or altered meal times. Lack of rest can intensify fatigue and reduce alertness, making consistent sleep an important part of maintaining health.

Certain groups face higher risks when fasting, regardless of religious practice. Pregnant or breastfeeding women, older adults, children and people with chronic illnesses should consult healthcare professionals before undertaking prolonged fasting. The Nigerian Medical Association advises that medical guidance can help determine whether fasting is safe and how to manage it without compromising treatment.

Cynthia Nwanonyiri