By Ayan Wehliye, RN BScN
Ramadan Mubarak!
As a Muslim public health nurse at York, Ramadan is a meaningful time centred on spiritual reflection, discipline and community care. I’ll be sharing some tips on how to balance fasting with school, work and exams while prioritizing your physical, mental and spiritual well-being. I’ll also provide insights if you want to learn more or support your peers observing Ramadan.
What is Ramadan?
Ramadan is the ninth and holiest month of the Islamic calendar, observed by over two billion Muslims worldwide. Through fasting, prayer, charity, reading the Qur’an and other acts of worship, Muslims focus on cleansing the soul and strengthening character.
“Not even water?”
I look forward to this question every single year and yes, not even water. Well, technically! Let me explain.
Muslims fast from sunrise (Fajr) to sunset (Maghrib). The fast begins with a pre-dawn meal called suhoor and ends at sunset with iftar. This year, fasting hours are roughly 11 hours. Ramadan is expected to begin around February 18, 2026 depending on moon sighting.
During fasting hours Muslims refrain from:
- food and drink (including water);
- smoking;
- sexual relations; and
- behaviours like cursing or gossip.
Who are required to fast in Islam?
- Muslims: Fasting is an act of worship and is only obligatory upon Muslims.
- Adults: Children are encouraged to try fasting gradually, but are not obligated until puberty.
- Those of sound mind: A person must have the mental capacity to understand and observe the fast. Those who are unable to do so are not required to fast.
Who doesn’t have to fast?
Islam places a strong emphasis on health, compassion and intention. Fasting is not required for:
- children;
- pregnant or breastfeeding individuals;
- people who are menstruating;
- those who are ill or have chronic conditions;
- elderly people; or
- travellers.
Those who miss fasts for temporary reasons (such as menstruation or short-term illness) are expected to make them up later. Those with long-term or chronic conditions are not required to make up fasts and may instead offer charitable compensation by feeding a person in need, depending on individual circumstances. Individuals should consult a health care provider if unsure whether fasting is safe for them.
Ramadan and student wellness
Fasting can affect energy, concentration, sleep and hydration, especially during exams or busy schedules. Supporting your physical and mental well-being is just as important as spiritual growth.
Here are some ways to care for your health during Ramadan:
1. Hydration and electrolytes
Drink plenty of fluids after iftar to prevent dehydration. Adding electrolytes can help support hydration, but may not be suitable for everyone.
2. Balanced suhoor and iftar
Meals should help sustain energy.
Suhoor: Include protein such as eggs, yogurt, chicken, beans or nuts, along with whole grains and fibre from your favourite fruits or vegetables.
Iftar: Traditionally begin with dates to gently raise blood sugar, followed by a balanced meal that includes protein, fibre, complex carbohydrates and healthy fats.
Pro Tip: Check out our FUEL Cookbook for recipe ideas!
3. Study and time management
Fasting can reduce focus later in the day. Try to:
- study or complete tasks in the morning after suhoor;
- break tasks into smaller, manageable chunks; and
- let your professors, classmates or supervisors know you’re observing Ramadan (if comfortable). Many are happy to offer support.
4. Mindful movement
Even though you may feel tired, try not to stay completely sedentary. Light movement like stretching or a short walk can boost energy, improve focus and support overall health. Listen to your body and avoid intense workouts if needed.
5. Rest, reset and recover
There are roughly 11 hours between Isha (night prayer) and Fajr (sunrise prayer). This time can be used for:
- a light snack;
- prayer (including Taraweeh, which is a special voluntary night prayer);
- light movement; and
- sleep.
Aim for seven to nine hours of total sleep, even if it’s split into shorter periods. Everyone's schedule looks different, so do what works best for your body. Try to avoid caffeine at iftar and have it only at suhoor. Cutting back helps reduce caffeine withdrawal symptoms like headaches during fasting.
6. Stay connected on campus
You are not alone. Many Muslim students, staff and faculty observe Ramadan. York University Muslim Students’ Association (York U MSA) hosts events and iftars, and there are multi-faith spaces across our campuses for prayer, including wudu (a required cleansing practice with water before prayer) stations for you to use. You can also connect with the Muslim Chaplain for spiritual support.
Ramadan Mubarak to all who are observing
May this blessed month bring you peace, clarity and renewed strength. May your fasts be accepted, your prayers answered and your hearts filled with patience, compassion and hope. May Ramadan be a time of healing for the body, calm for the mind and nourishment for the soul.
May we all be guided toward kindness, understanding, and care for one another—on campus, in our communities and beyond. May its lessons of discipline, gratitude and generosity stay with us long after the month has passed.
Wishing you a Ramadan filled with light, balance and blessings.