Why Does the Body Feel Weak During Fasting? Find Out the Causes and How to Overcome It

Illustration of the body feeling weak during fasting (photo: Pixabay/Daha3131053)

YOGYAKARTA - Many of us complain that our bodies feel tired and sleepy during fasting. This condition is usually experienced during the initial phase or in the first weeks of fasting. The causes are very diverse, ranging from low blood sugar levels to dehydration.

Well, in this article it will be explained why the body feels weak during fasting, complete with how to overcome it. Let's see the complete information!

Why Does the Body Feel Weak During Fasting?

Summarized from various sources, at least 4 things are the cause of the body feeling weak during fasting, including:

Decrease in blood sugar levels

Why does the body feel tired during fasting? One of the causes is a decrease in blood sugar (glucose) levels. Glucose is a source of energy for the body. If there is no food intake for several hours, the body will use the glucose reserves stored in the liver and muscles. If these reserves are depleted, the body will feel tired, dizzy, and less focused.

Dehydration

Not drinking during fasting can make the body lose fluids. Especially if the physical activity is quite high or the weather is hot.

Mild dehydration can cause symptoms such as weakness, headache, and difficulty concentrating. This is the reason why it is important to meet fluid needs during sahur and iftar.

Lack of intake of nutrients during sahur

Lack of nutrient intake during sahur is one of the reasons why the body is weak during fasting.

Many people only eat a little or even skip sahur. In fact, sahur is the main source of energy during fasting.

If the sahur menu does not contain enough complex carbohydrates, proteins, fiber, and vitamins, the body will feel more tired during the day.

Lack of Sleep

Changes in meal and worship schedules often make sleep time decrease during the fasting month.

Lack of sleep can affect the body's metabolism and make a person feel more tired.

Referring to the American Academy of Sleep Medicine, adults generally need 7-9 hours of sleep every night to maintain physical and mental health.

How to Overcome Body Weakness during Fasting

After knowing the cause, here are some things you can do so that your body does not get tired during fasting:

Adjust the Sleep Pattern

Regular sleep patterns help the body stay fresh during fasting. Avoid staying up late and try to sleep about 4-6 hours every night. Make the room comfortable so you can sleep better.

If you are still sleepy after sahur, you can go back to sleep after giving yourself a moment's pause. A short nap of about 15-20 minutes can also help restore energy.

Eat a balanced diet.

Food during sahur and breaking the fast should contain complete nutrients, such as complex carbohydrates, protein, vitamins, minerals, and healthy fats.

For example, whole wheat, red rice, meat, eggs, tofu, nuts, vegetables, and fruit. These nutrients help maintain energy and body resistance during fasting.

Avoid overeating because it can make your stomach uncomfortable and your body feel more tired.

Meet the Body's Fluid Needs

Dehydration can cause the body to be weak during fasting. Therefore, meet the fluid needs of about 2-3 liters or 8 glasses of water per day.

Regarding this, you can use the 2-4-2 drinking pattern, namely two glasses at iftar, four glasses before going to bed, and two glasses at sahur. Limit caffeinated drinks such as coffee or soda, and choose water or fruit juice without sugar.

Stay Active Exercise

Light exercise is still important to maintain fitness during fasting. Activities such as walking, leisurely cycling, or yoga can help increase stamina. Do exercise for about 30 minutes per day, 3-5 times a week, especially before breaking the fast or after breaking the fast.

Taking Supplements

If the intake of nutrients from food is not enough, you can consider supplements. Some vitamins that can help maintain energy include vitamin D, vitamin B12, iron, and calcium.

In addition, vitamin C and zinc supplements can also help maintain the body's resistance. However, it is best to consult a doctor before consuming it.

This is the explanation of why the body is weak during fasting. Get other interesting news updates by visiting the VOI.id page.