FEELING the heat this Ramadan? Fasting for 20 hours or more during the hot summer months can be draining.

Here’s, 13 tips to ensure you get through the long, tiring days, whilst also being beneficial towards your health.

1. During the hottest part of the day, stay in cool areas (indoors or in shade) and limit your physical activity. Rest if possible.

2. Sip on water throughout the evening. Try to drink around eight glasses by bedtime. To help you keep track, fill and refill a water bottle with a measured amount of water, and be sure to finish it 3. Having three meals is still important during this holy month. Iftar, a light evening snack and Sehri will help you avoid continuous snacking throughout the non-fasting hours.

4. Keep yourself busy in productive work, and manage your time efficiently.

5. Taking frequent showers or baths to avoid the heat 6. It can be challenging getting up early in the morning. Try to take short naps through the day 7. Eating fried and spicy food may cause fatigue, heartburn and indigestion. It’s best to go easy on curries and deep fried foods.

8. If possible, avoid drinking tea, coffee, or other caffeine products during iftar. These stimulate water loss.

9. As the consumption of food is limited to specific hours, try to refrain from extreme physical activities and conserve energy.

10. Many believe that Ramadan fasts help lose weight. However it’s best to avoid overeating during Iftar, which may result in indigestion and weight gain 11. Don’t skip Sehri; it provides you with energy for the rest of the day.

12 . Engage in light exercise, such as walking for 15-20 minutes, which is best done during the evening hours.