Like previous Ramadan, this Ramadan will also arrive in hot weather with long days and short nights. With a little research on food, climate and body, I laid down an eating plan last Ramadan to keep myself cool and going in long summer days while fasting. Seeing its success, I think it should be shared with anyone who wants to stay cool and going this Ramadan. All you have to do is follow these simple points and stay cool and going in long summer days while fasting.

• Avoid spicy, salty and pickled food at Suhoor. It will quickly rob your body’s moisture.

• Eat slowly digesting foods at Suhoor to let the energy replenishing in long summer days e.g. oats, barley, whole wheat and grains etc.

• Don’t fill up the stomach with water at Suhoor because it will kill the appetite and eventually you will feel thirsty anyway.

• To stay energetic while fasting, have a handful of energizing dates and nuts at Suhoor.

• Drink a tall glass of fruit milkshake, smoothie or milk based buttermilk (Meethi Lassi) at Suhoor.

• To avoid feeling thirsty while fasting, limit your sugar intake or it will increase your blood’s sugar.

• Try to stay in shades during the peak hours of the sun.

• Remember to take a quickly digesting Iftar. It will make room for the filling Suhoor in time, which will keep you going while fasting.

• Indulge in fresh fruits and vegetables in Ramadan to keep your body cool.

• It may be tempting, but you will have to stay clear of spicy and deep fried food at Iftar to avoid indigestion and acidity.

• Instead of drinking coffee, tea and soda after Iftar, keep sipping fresh water to keep yourself well hydrated for next day’s fast.