Happy Ramadan! Now, how can I still get outdoors and stay active with my kids?

What is Ramadan?

Ramadan is the ninth and holiest month of the Islamic calendar, and it is observed by Muslims worldwide as a period of fasting, prayer, and reflection. During this month Muslims fast from dawn until sunset, refraining from food, drink, smoking, and other physical needs and yes EVEN water! It isn't just about abstaining from food and drink but rather a time for reflection and spiritual growth. The fast is broken at sunset with a meal known as iftaar. Most people don't realize that during this month its very important to focus on your well being during the day too. Who wants to stay home hungry, tired, and counting down the time until they break their fast?

It is common to feel tired or sluggish during fasting, especially in the first day or two. This is because your body is in a state of caloric deficit and is using stored energy to function and if you're going to combine hiking with it then that requires energy expenditure, which can lead to fatigue and exhaustion. However, there are some things you can do to minimize feelings of laziness during fasting and hopefully even get you outside in nature hiking and continuing to explore and take that spirituality and meditation in the outdoors. Let me tell you it really does make it that much better reading the Holy Quran or making Duaa and praying on beautiful Mother Earth!

If you plan to fast and hike or just be in the outdoors and not feel like your going to pass out, it is important to take some precautions to ensure your safety and well-being!

1. Suhoor (The early breakfast meal before dawn) This a must to have energy and stamina throughout the day even if you're not doing any activity or going outdoors so if you are be sure to not skip it. Try and eat foods that will keep you energized throughout the day. I personally don't like to have a big meal but I love to have a few dates and this bar. Dates are a great source of fiber, vitamins and minerals and they are rich in antioxidants! I am usually good with about 7 dates for suhoor and/or the bar. My kids and I love stuffing them with peanut butter and dipping in chocolate and they just come out extra delicious! Sometimes I just have the bar on its own and it keeps me full all day and completely curbs cravings! It is a bit dense and has an acquired taste for sure but if you can handle it I highly recommend it! Other items to enjoy for suhoor that my kids love is granola and yogurt, turkey bacon, oatmeal, fruits, and high fiber cereals.

2. Make sure you hydrate well after breaking your fast and at Suhoor. This is very important to avoid dehydration. My favorite drink to help with that is Coconut Water. It is a natural source of electrolytes which can help replenish fluids and minerals lost through sweating and bonus its great for your digestive health and who doesn't need that support while fasting?!

3. The point here isn't to go out and try putting in the miles during this month but rather going slow and enjoying practicing the quran, Duaa and recitation in the outdoors on a slow walk while reflecting and meditating! If you are not used to fasting or hiking, start with short hikes and gradually increase the duration and difficulty if you feel you are able to.

4. Listen to your body so as soon as you feel you are pushing too hard and starting to feel lightheaded, dizzy, or nauseous, stop hiking and rest and try again another day with better preparations and rest.

5. Sleep is a hard one because fasting all day and then staying up later to pray and waking up early for suhoor definitely takes a toll and can leave a person feeling pure exhaustion. If you are able to nap during the day that's probably the best thing you can do but if you can't like me with a toddler in tow then what I try to do is manage my days. The days when I know I have kids classes/ programs etc are still the days we try and sleep early after praying our last prayer of the day. On days where we are a bit more flexible are the days that we try and get outside and trust me having kids stuck at home whether fasting or not is much harder than having them outside with no walls.

6. For Iftar (the meal served after sunset) make sure to have a well balanced meal. Try and eat foods that are low in fat, fluid-rich foods, carbohydrates, proteins and minerals and food with natural sugars such as fruits and dates. Some of my favorite meals include a daily Rainbow salad, a protein with quinoa or couscous.

7. To get started you can plan to do a short hike, about 1-2 miles roundtrip, and start 30 mins - 1 hour before breaking your fast and take your iftaar with you so that when you get to your viewpoint you can have Iftar with a beautiful sunset. Just in case, make sure to pack a headlamp if its dark on your way back, and possibly an extra jacket. And as always, make sure to pack out whatever you pack in.

When fasting is done correctly it has many benefits for our well being such as weight loss, detoxification, and more energy believe it or not! I hope you found this beneficial and your able to take the prayers, spirituality and meditation outside with your kids this month even if its just a few days.

Happy Ramadan to all those celebrating this Blessed Month and May Allah(swt) accept our prayers and fasts.