There are some tips that you can follow during Ramadan in order to have a healthy Ramadan fasting and avoid the high risk of dehydration which can lead to headaches, these tips include:
1. Don't skip Suhoor or pre-dawn meal as it provides fluids and energy for your body to last during the long hours of fasting.
2. Don't overeat during Iftar time and try to avoid eating fried foods, salty foods and high-sugar foods.
3. Try eating lots of fruits and vegetables, Whole grains, lean protein and healthy fats such as olive oil & nuts during Iftar time.
4. Stay hydrated by drinking fluids & water as much as you can throughout
the night.
5. Try to avoid caffeinated drinks as it can be dehydrating.
6. Breaking the fast with Dates is a great way, as they provide natural sugars
for energy and minerals like potassium, copper and manganese & a great
source of fiber.
7. Soup is another light way to break the fast and provides fluid.
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