Supporting children and teenagers during Ramadan: Practical tips for parents

Ramadan is a special time of reflection, spiritual renewal and connection for Muslim families.

While children are not required to fast until they reach puberty, many are eager to take part much earlier. They see parents, siblings and community members fasting together, gathering for iftar, and sharing the unique rhythm of the month, and naturally, they want to be involved.

For younger children, participation often begins in small, flexible ways. Teenagers, however, often view Ramadan as an important personal step in strengthening their faith and sense of responsibility.

Alongside this enthusiasm, adolescents are also balancing school demands, sport, social commitments and changing sleep patterns. Parents play a key role in helping children and teens observe Ramadan in ways that support both faith and health.

Starting slow: Younger children and “Practice Fasting”

Primary-school-aged children often cope well with short fasts, particularly when they feel encouraged rather than pressured. Gradual approaches may include fasting for part of the day, choosing weekends, or skipping one meal rather than fasting from dawn to sunset.

Children are still growing and need regular nourishment. It is important to allow a child to stop fasting if they feel tired, dizzy or unwell. Participation in Ramadan should always be positive and reassuring.

Nutrition basics for all children

Whether fasting partially or fully, children benefit from consistent nutrition:

• Meals should include carbohydrates, protein, healthy fats, fruit and vegetables

• Sugary snacks, fried foods and salty items should be limited

• Fluids should be encouraged regularly between iftar and suhoor

• Iftar is best eaten slowly to avoid stomach discomfort

Breaking the fast with dates and water remains a simple and effective tradition before moving on to a balanced meal.

Teenagers and fasting: A different set of challenges

Adolescence is marked by rapid physical, emotional and hormonal changes. Teenagers have higher energy and nutrient requirements, and fasting can feel more demanding, especially during long school days.

Parents may notice fatigue, reduced concentration, irritability, or disrupted sleep. These challenges are common and usually manageable with planning, flexibility and open communication.

Suhoor matters — especially for teens

Skipping suhoor is one of the main reasons teenagers struggle during fasting hours. A nourishing pre-dawn meal supports energy, focus and mood.

A good suhoor should include:

• Slow-release carbohydrates (wholegrain bread, oats, rice)

• Protein (eggs, yoghurt, milk, legumes, chicken)

• Healthy fats (nuts, seeds, avocado)

• Water and hydrating foods such as fruit

Salty and sugary foods are best avoided as they increase thirst and energy crashes.

School, study and energy management

Energy levels tend to dip in the late morning or afternoon. Teenagers can be supported by:

• Completing demanding schoolwork earlier in the day

• Taking short breaks during study

• Having a brief rest after school if needed

• Avoiding excessive screen time when overtired

Clear communication with schools can also help, particularly during exam periods.

Physical activity during Ramadan

Physical activity remains important, but intensity and timing matter:

• Light activity such as walking or stretching is safest before iftar

• Sports training is best done after eating and hydrating

• Competitive athletes may need temporary adjustments

Teenagers should avoid heavy exercise while fasting, particularly in warm weather.

Iftar: Refuelling and rehydrating

Encourage teens to break their fast gradually:

• Start with water and dates

• Follow with soup or salad

• Then enjoy a balanced main meal with protein, carbohydrates and vegetables

Hydration should continue steadily through the evening rather than all at once.

Sleep and emotional well-being

Changes to sleep routines are common during Ramadan. Encourage:

• Consistent sleep patterns where possible

• Reduced screen use before bedtime

• Short daytime naps if night sleep is shortened

Hunger and tiredness can also affect mood. Quiet reflection, deep breathing or gentle stretching can help teenagers stay emotionally balanced.

When fasting should pause

Teenagers should be encouraged to stop fasting if they experience:

• Dizziness, weakness or fainting

• Signs of dehydration

• Illness or significant stress

• Any concerning health symptoms

Islam places strong emphasis on protecting health, and fasting should never compromise well-being.

A balanced approach

Ramadan offers children and teenagers a valuable opportunity to strengthen their spiritual connection, build empathy and develop self-discipline. With realistic expectations, supportive parenting and sensible health strategies, fasting can be a meaningful and positive experience.

Teen Ramadan health checklist

Daily basics

• Don’t skip Suhoor

• Eat balanced meals

• Drink water between iftar & suhoor

• Break fast gently

School & activity

• Study earlier in the day

• Light activity before iftar

• Sport after eating

Sleep & well-being

• Aim for enough total sleep

• Limit late-night screens

• Short naps can help

Stop fasting if

• Dizziness or illness

• Signs of dehydration

• Health concerns arise