Ramadan 2026 is near. Millions prepare for fasting from dawn to sunset. Health experts stress smart nutrition and hydration for wellbeing during the holy month. The World Health Organization (WHO) says drinking about 10 glasses of water and eating hydrating foods like watermelon and soups during non-fasting hours is vital. They warn against caffeine as it causes dehydration. Cornell Health adds that sipping fluids steadily at night is better than drinking a lot once. Eating a balanced pre-dawn meal or suhoor is key. Nutritionists recommend whole grains, protein, healthy fats, and fruits or vegetables for steady energy. Suhoor examples include whole-grain toast with eggs or yogurt with nuts and fruit. WHO advises lighter but nutritious meals, especially for the elderly, teens, and pregnant women. Breaking the fast with water and dates is a healthy tradition. Dates give natural sugars and energy, while water rehydrates the body immediately. Fraser Health from Canada supports this and suggests adding low-fat milk to avoid sudden blood sugar drops. For iftar, focus on nutrient-rich foods like vegetables, lean proteins, whole grains, and legumes. Healthline advises eating in moderation and avoiding heavy, sugary, or fried foods to prevent indigestion or tiredness. Reduce caffeine a week before Ramadan to avoid headaches and fatigue often mistaken for fasting symptoms. WHO also suggests avoiding caffeine during suhoor and the non-fasting period. Keep your meals balanced and skip fried and sugary foods, as advised by WHO and Cornell Health. Light exercise like walking or stretching after breaking fast helps digestion without causing exhaustion. Experts also recommend good sleep habits and naps to handle Ramadan’s altered routines. People with medical conditions like diabetes or heart issues must consult doctors before fasting. Medication and meal timing may need adjusting to stay safe. In short, Ramadan 2026 fasting works best with planning, hydration, balanced meals, rest, and medical advice. Following these expert tips helps you fast with good health and spirit.