How to Fast in Ramadan (Teens)

In Islam, Ramadan is known as the month when the Quran was revealed.^{[1]XResearch source} In this month, Muslims all over the world fast, beginning before dawn and fasting all the way till the sun sets. Allah says in the Quran, “Oh you who believe! Fasting is prescribed to you as it was prescribed to those before you, [so] that you many learn piety and righteousness”^{[2]XResearch source}. Fasting may sound a little difficult to do and a bit complicated to understand at first as a teen, especially if this is your first year fasting or if you’re not used to doing it. By reading this article and following the below tips, you’ll be able to fast the month of Ramadan with ease, in sha Allah.

Part 1

Part 1 of 3:

Understanding the Requirements

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1
Know at what stage you need to start fasting. In Islam, it's compulsory for you to fast when you reach puberty, which is usually around the time you reach your teens. While it's highly encouraged to start earlier to get used to fasting, you should begin by the time you hit puberty.^{[3]XResearch source} The Prophet Muhammad (SAW) said: “The pens have been lifted from three: from one who has lost his mind until he comes back to his senses, from one who is sleeping until he wakes up, and from a child until he reaches the age of adolescence.” [Narrated by Abu Dawood, 4399; classed as Saheeh by al-Albaani in Saheeh Abi Dawood.]^{[4]XResearch source}
- If you don't know if you're ready to fast yet or think it's still too early, talk to your parents about it. They'll discuss whether you're required to fast yet.
- Puberty is reached when one of three things occurs - reaching the age of 15, growth of coarse hair around the private parts, or ejaculation (wet dreams). For females a fourth sign is menstruation.
- After puberty is reached then the person becomes accountable for their sins and should complete all compulsory acts of worship, including fasting in Ramadan.
2
Talk to your parents about fasting. Before you begin fasting in Ramadan, be sure to discuss whether you're required to fast this year. This is especially important if you have health problems. Lack of food and water for several hours can be extremely dangerous for some teens, causing dehydration, severe starvation, and fainting spells.^{[5]XResearch source} If you're not physically capable of fasting yet, you should not fast for your own well-being.
- Your parents will let you know if they think you're healthy enough to fast for the month of Ramadan. If needed, talk to a doctor about fasting before attempting to do so, especially if you've had health problems in the past that involved lack of food and water.
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3
Understand why Muslims fast in Ramadan. In the Quran, Islam's holy book, it's been ordered for all Muslims to fast during the month of Ramadan. Allah says, "O you who believe, fasting has been prescribed for you as it has been prescribed to those before you in order that you may attain Taqwa [consciousness of Allah]" [2:183].^{[6]XResearch source}^{[7]XResearch source} Fasting brings us closer to Allah and reminds us of those who are less fortunate than us. It also helps us practice self-restraint.^{[8]XResearch source}^{[9]XResearch source}
- Fasting is also one of the five pillars of Islam. The pillars are known as the foundation for your Islamic life and are a must to follow. The pillars include believing in Allah alone, performing Salah (prayer), fasting in the month of Ramadan, paying Zakat (charity), and performing Hajj.^{[10]XResearch source}
4
Learn when you don't have to fast. There are some people who are excused from fasting during Ramadan. These include people who are sick, traveling, pregnant or breastfeeding, people who haven’t reached puberty yet, and people who are senile. Typically, senior citizens are included; however, many who are healthy enough continue to fast.^{[11]XResearch source}
- For those who are sick or traveling: You do not need to fast until you recover or come back from your trip because Allah says, “... But if anyone is ill or on a journey, the same number [of days] should be made up from the other days.”^{[12]XResearch source} When Ramadan is over, you’ll need to make up the number of days you missed.^{[13]XResearch source}
- For those who are pregnant or breastfeeding: Anas ibn Maalik al-Ka’bi narrated that the Messenger of Allah (SAW) said: “Allah has relieved the traveler of fasting and half of prayer, and He has relieved the pregnant and breastfeeding woman of fasting.” For the child's well-being, a person does not have to fast if they are pregnant or breastfeeding.^{[14]XResearch source}
- For those who are old in age: Allah says, “And upon those who are able [to fast, but with hardship] - a ransom [as substitute] of feeding a poor person [each day]”^{[15]XResearch source} Senior citizens who are not able to fast can make up their fasting by feeding a poor person everyday they don't fast.^{[16]XResearch source}
- For those who are on their periods: You cannot fast while you're having your period. Once your period ends, you must perform ghusl and continue fasting.
To begin fasting, you'd eat a light meal called Suhoor before dawn. This meal is not essential, but it's highly encouraged to do so in order to gain the blessing of fasting for the day. After eating Suhoor, have the Niyyah (intention) to fast the entire day by telling yourself, "I intend to observe my fast for today." When the sun sets, you can break your fast and eat Iftar, the meal that is eaten to end the fast.^{[17]XResearch source}
Eating and drinking intentionally, taking medicine, smoking, taking an injection for nutritional reasons, engaging in sexual intercourse, and beginning your period are all actions that break your fast. If you happen to do one of these actions, you should make up your fast(s) after Ramadan.^{[18]XResearch source}
7
Know what doesn't break your fast. There are some actions that do not break your fast. This includes brushing your teeth, swallowing things that aren't possible to avoid (e.g. your own saliva), unintentional vomiting, bathing, getting an injection or IV for medical reasons, and eating or drinking by mistake (forgetting you're fasting).^{[19]XResearch source}
- It was narrated from Abu Hurayrah that the Prophet (SAW) said: “Whoever forgets [that] he is fasting and eats or drinks, let him complete his fast, for it is Allah Who has fed him and given him to drink."^{[20]XResearch source}

Part 2

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Preparing Yourself to Fast

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1
Drink plenty of water the first few days. Before Ramadan, keep yourself hydrated by drinking plenty of water. Your body will deal with deprivation better if you start off well-hydrated. You also don't want to be unhealthy and dehydrated when you start fasting, so be sure you're drinking eight glasses of water each day.^{[21]XResearch source}
- Try to become more focused on Allah - every moment spent remembering Allah will be generously rewarded, especially during Ramadan.
2
Start weaning down your meals and eating less. Cut down on some foods, such as snacks and desserts, and stick to eating three meals each day. You may want to wean yourself off of foods containing sugar and white flour a week or two before you start fasting, so that your body won't be suffering from major cravings on top of hunger pangs.^{[22]XResearch source}
- Slowly lessen your meals and keep them light so you can train your body to eat little, making it easier when it's time to fast.
Strive to wake up a few minutes or hours earlier than you normally do. When Ramadan starts, you'll have to wake up early in order to make and eat Suhoor. By training your body to get used to waking up earlier, you can prepare yourself for the early pre-dawn meals.^{[23]XResearch source}
4
Start taking a few cat naps daily. Your body will be tired the first few days of fasting, especially with your sleep schedule changing. Train yourself ahead of time by taking a few cat naps throughout the day that last no more than thirty minutes.^{[24]XResearch source}
- A good napping time is usually during the afternoon. It's the best time to recharge your body for the evening.^{[25]XResearch source}
- Avoid taking naps longer than thirty minutes. Sleep inertia leads to disorientation and grogginess, which can last for half an hour. In order to function properly, keep naps thirty minutes or less.
Ramadan means a new change of routine for both you and your meals. Make a schedule to indicate the timings of when Suhoor is, when it's time to break your fast, and so forth. You can create one yourself, but many mosque communities create them, too, so you can print one out to follow your community's timing.^{[26]XResearch source}
6
Go grocery shopping with your family to buy food for Ramadan. During Ramadan, having Suhoor and Iftar with the family is a common tradition, and eating as a group brings more blessing to the meal. You may want to start grocery shopping for some foods to prepare big meals for the family.
- Be sure to buy dates, too. In order to break your fast, you must eat a date or drink water. It's highly encouraged to break your fast with dates, though, so be sure to buy some when grocery shopping.
- Create a grocery shopping list to keep track of what foods you need to buy for Ramadan. Ask a parent or family member to help you shop and buy the food.
Before fasting, try to train yourself to eat healthier. Eat a wide variety of vegetables and fruits, such as salads. Be sure to also eat plenty of protein, grains, and dairy and/or substitutes if you are vegan. Having nutritional meals before fasting will help make it easier for you to avoid junk food cravings.
8
Let fasting be a Ramadan goal to accomplish. Create a list of Ramadan goals you want to accomplish during this special month. You might want to make a goal of fasting the whole month of Ramadan, or trying to at least fast for part of it (if you have not yet reached puberty). Having it as a goal will motivate you to fast and encourage you to attempt fasting.
- Have the intention (Niyyah) to fast before starting to do so. This is to ensure that you're serious about fasting and will try your best to do it. Have the intention to fast by telling yourself, "I am going to fast the month of Ramadan with the help of Allah."

Part 3

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Fasting in Ramadan

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1
Eat Suhoor before the break of dawn. Suhoor is a meal eaten before Fajr (the morning prayer), before dawn comes. Eating Suhoor is Sunnah, meaning it's highly encouraged to do so in order to follow the Prophet Muhammad's actions, but there is no sin on you if you skip it. It was narrated that Anas ibn Maalik said: The Prophet (SAW) said: “Eat Suhoor, for in Suhoor there is blessing.” [Narrated by al-Bukhaari, 1923; Muslim, 1095.]^{[27]XResearch source}
- Suhoor has been known to give you strength throughout the day when fasting. It can minimize thirst, prevent headaches, and avoid making you feel sick when you fast. It's highly encouraged not to miss out this meal before fasting.^{[28]XResearch source}
- Try to stick to simple, nutritious meals that have plenty of proteins, carbohydrates, vitamins, and minerals. Rice, bread, pasta, salads, dates, fruits, crackers, and soup are all good options.^{[29]XResearch source}
- Avoid salty, greasy foods and extremely sweet desserts. This increases thirst and could cause you to feel dehydrated.^{[30]XResearch source}
- Drink plenty of water during Suhoor to keep yourself hydrated when fasting.
2
Have the intention to fast for the day and say a Dua. After eating Suhoor, have the Niyyah (intention) to fast the entire day by telling yourself, "I intend to observe my fast for today." You can also make Dua to Allah so He can help make the fast easy for you, and so that He can accept your worship to Him.^{[31]XResearch source}
- The most common Dua said for Suhoor is "Wa bi-sawmi ghadin nawaytu min shahri Ramadan" (وَبِصَوْمِ غَدٍ نَوَيْتُ مِنْ شَهْرِ رَمَضَانَ) which means in English "I intend to keep the fast for tomorrow in the month of Ramadan."^{[32]XResearch source}
Throughout the day, try to participate in different acts of worship. Ramadan is the month known for mercy and forgiveness, so doing acts of worship is an important part of this month. Read the Quran, attend Islamic halaqas (gatherings) for teenagers, listen to Islamic lectures, do Tasbeeh, make Dua, help out around the house, give charity, and pray any extra Salahs.
4
Take light naps when you can. When you're asleep, you won't feel hungry, and your body won't be burning as many calories. Try taking a few cat naps throughout the day to help ease off hunger. It's recommended to take naps that are less than thirty minutes to avoid sleep inertia. Taking naps longer can cause you to feel groggy when you wake up.^{[33]XResearch source}
- Try taking a nap in the afternoon. It's the best time to recharge your body for the evening.
5
Conserve energy. When you fast, you don't have as much as energy due to the lack of food and water. Avoid over-working yourself and stay away from hot climates to keep from being dehydrated. Light exercise is okay, but try your best not to use too much energy. You don't want to harm yourself by exercising on an empty stomach.
- If you do have to go outside when it's hot, keep yourself safe. Stay under shades whenever possible and keep a fan with you to stay cool.
6
Keep yourself preoccupied. Keeping yourself preoccupied will help you from thinking about hunger. Do a hobby, talk to a friend, watch a video, clean up, draw, or do some type of easy-going and relaxing activity that will keep you from thinking about food.
- Try to have a busy schedule with plenty of activities to do. Being bored a lot will cause you think about food and make you hungry.
7
Avoid temptations. There are plenty of temptations and triggers that make us think about food. Try to stay away from areas where people eat food and where food is available. You should also try to avoid looking at pictures of food, hearing or watching people eat, and smelling food cooking.
- For example, you might go to the library instead of the cafeteria so you won't be tempted to eat.
8
Know when it's time to break the fast. Once the sun sets and the Magrib Salah (evening prayer) is announced, it's time to break your fast. Before breaking your fast, make Dua to Allah to accept your fast and pray for other things you desire. During this period of time, all Duas are accepted.^{[34]XResearch source} When you're ready to break your fast, eat a date or drink water. The Prophet Muhammad (SAW) said: “When one of you is fasting, he should break his fast with dates; but if he cannot get any, then (he should break his fast) with water, for water is purifying.“
- Once you've broken your fast, you can eat a bit and take more sips of water. You can choose to eat Iftar right away or pray Magrib first. Praying first is encouraged, however, because after eating Iftar you're usually full and feel too tired to pray.^{[35]XResearch source}
- There are many different Duas you can say when breaking your fast, but the most common one is "Dhahaba al-zama' wa abtalat al-'urooq wa thabata al-ajr in sha Allah" (ذَهَبَ الظَّمَأُ وَ ابْتَلَّتِ الْعُرُوقُ، وَ ثَبَتَ الأجْرُ إنْ شَاءَ اللَّهُ), which means in English "The thirst is gone, the veins are moistened, and the reward is confirmed, if Allah Wills".
9
Eat Iftar and know the rulings for it. Try to eat with your family if you can, as it's known to bring Baraka (blessing) while eating. Follow the same rulings you would do when normally eating food. Don't eat too much or too fast, as that could harm your body. This is especially important since you've fasted all day. Giving your stomach too much food to digest after it hasn't been used all day is very unsafe.
- When eating, eat slowly and use proper table manners, as though you were a guest in someone's house. This will help you avoid eating too quickly, which can cause nausea.^{[36]XResearch source}
10
Prepare yourself to fast the next day. Once you've finished eating Iftar, help clean up by clearing the table and/or washing the dishes. Try to help your parents prepare food for Suhoor the next day. Once you've fasted your first day in Ramadan, you'll realize the benefits and blessings of fasting and the beautify of Ramadan as a Muslim teen.
- Drink plenty of water during the night before Suhoor to keep from dehydrating yourself the next fast.

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What happens if I pass out and need to drink water?
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If you pass out, you should break your fast once you regain consciousness. Your body may not be physically capable of fasting yet, so don't force it to.
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Can I still fast if I am not Muslim?
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Yes, you can.
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Does crying break a fast?
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No, crying does not break your fast.
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Tips

If you take medication, try taking it at Suhoor or Iftar. Taking medication during a fast will break the fast. If you must take medication throughout your fast, you are not required to fast; however, you'll have to make up your missed days by giving charity.^{[37]XResearch source}
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Be sure to make up any fasting days you miss during Ramadan. You have until next Ramadan to make up those fasts.
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Try to motivate yourself by fasting alongside family and Muslim friends.
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Warnings

Do not fast during Eid. It is actually forbidden to fast during Eid. Eid is about celebration, not about fasting.
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If you start feeling nauseous, dizzy, and queasy, you're in no shape to fast. End your fast if you feel sick and talk to your parents about it. You may need to wait until you're older and more capable of fasting, or you may need to fast small amounts throughout the day.^{[38]XResearch source}
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