Ramadan 2026 begins February 18—how to fast safely and nourish your body

Ramadan, the sacred month in the Islamic calendar, is set to begin on February 18, 2026. During this time, believers will fast from dawn to sunset, abstaining from both food and drink. Health experts are advising careful preparation to ensure a safe and balanced experience, particularly for those with chronic conditions.

Fasting during Ramadan requires careful attention to nutrition and hydration. Experts recommend drinking between 1.5 to 2.5 litres of water or unsweetened tea between sunset and sunrise to prevent dehydration. Caffeinated drinks, such as coffee, should be limited due to their diuretic effect.

The fast is traditionally broken at iftar with dates and water, which help restore blood sugar levels. The main meal that follows should include lean proteins, plenty of vegetables, and complex carbohydrates, while fried and heavily sugared foods are best avoided. For suhoor, the pre-fast meal, slow-digesting foods like whole grains, oats, and legumes are ideal to sustain energy throughout the day.

In many Muslim-majority communities, iftar remains a time for communal meals, often featuring rich dishes like lamb and sweets. However, health professionals encourage mindful eating, focusing on high-quality, sustainable ingredients to avoid overeating. Those with chronic illnesses, such as diabetes or hypertension, are strongly advised to consult a doctor before fasting to reduce potential health risks.

Traditional practices vary across cultures, with countries like Switzerland seeing a blend of Balkan, Turkish, North African, and Middle Eastern influences. Demand for dates and lamb has surged in recent years, reflecting the importance of these foods in breaking the fast.

Ramadan is a time of reflection, community, and discipline, but health must remain a priority. Proper hydration, balanced meals, and medical guidance for at-risk individuals can help ensure a safe fasting experience. With mindful planning, believers can observe the month while maintaining their well-being.