Ramadan is fast approaching, and it’s looking to be a hot one – with some pretty long fasting hours.

This year, the holy month is expected to start on Monday June 6 and will likely end around Tuesday July 5.

Temperatures in June are looking to sit at an average of 40 degrees celsius (and that’s taking both day and night into account, meaning some days may be hotter).

According to the Arab Union for Astronomy and Space Sciences, temperatures across the Gulf are looking to reach highs of 50 degrees Celsius.

Talking to Saudi daily newspaper Ajel, meteorologist Khalid Al Zuak said: “Maximum temperatures in Saudi Arabia and other Gulf countries will average 45 to 50 degrees during Ramadan.”

Read: The New Ramadan Hours Working Hours Could Affect You

According to timeanddate.com, the sun is expected to rise between 5.02am and 5.06am, setting between 7.34pm and 7.39pm.

Which amounts to a hefty 14 to 15 hours of fasting each day.

When temperatures hit above 50 degrees, the government recommends that people stay indoors and avoid the sunlight.

7 Health Tips While Fasting During Ramadan

1. Don’t skip meals

Avoid skipping meals, especially the Suhoor meal. Eating slow carbs as you wake up will give you lasting energy throughout the day. If you don’t have a large appetite early in the morning, a glass of milk, a few nuts and dates are recommended. For those who eat heavier meals in the morning, wheat kaboos with hummus or chicken is ideal.

Remember to drink at least two to three glasses of water before you begin fasting to avoid feeling dehydrated during the fasting hours. Don’t skip your Suhoor meal.

2. Go slow when you break your fast

Coconut-coated dates with laban, avocado juice with fruits or dried fruit or soups are the perfect choice of foods to opt for when you break your fast. A good mix of carbs, proteins, fruits and vegetables should be included in your meals.

3. Load up on B complex Vitamins

Having a B complex Vitamin like neurobion at Suhoor has shown to keep energy levels up during fasting period.

Ramadan Recipe: Chocolate Milks

4. Foods to be avoided

Fasting can often increase gastric acidity levels in the stomach causing a burning feeling and heaviness in the stomach. This experience can be avoided by eating foods rich in fibre. It’s also important to avoid fried foods, very spicy foods, salty foods and foods containing too much sugar such as sweets can cause health problems like indigestion, heartburn, and weight problems and should not be part of your diet, especially on an empty stomach. Too much salty food make your body retain water and give you the feeling of being bloated, while spicy foods also induce thirst. Sweets and sugary foods are fast burning and will only last for three to four hours. Incidentally these will turn into fat, increase cholesterol levels and make you gain weight.

5. What to drink

Drinks with high caffeine content (coffee, tea, chocolate, sodas and even decaffeinated teas and coffees) should be avoided. Caffeine percolates calcium from your system, which makes you feel less full all the time. Avoid drinking tea at Suhoor, as tea increases salt excretion in the urine, which is needed for your body during fasting. The ideal beverage would be water, or if you’re feeling more dehydrated than usual, try adding a slice of lime, strawberries or even mint to your glass of water.

6. Workout (Mildly)

Light physical activity is also recommended and will keep your body supple and fit. During the summer, your body can also mistake the lack of water for hunger, and could cause you to ingest more than your body can handle. Ensure to drink plenty of water when breaking your fast.

7. Self-Discipline

As Ramadan fasting is basically an exercise in self-discipline, for those who are chain smokers, food nibblers or caffeine addicts etc. it is a good opportunity to break the habit, hoping that the effect will continue when the month is over.

Ramadan is the time to practice self-restraint, a time to cleanse the body from impurities and re-focus on one’s self. Let this Ramadan bring about the changes that will last a life time for you.

Images: Getty