How to observe and enjoy Ramadan as an international college student

In many American colleges, including Arizona State University (ASU), February/March marks the start of a special month for many Muslim students: Ramadan. This is a time when Muslims all over the world observe fasting for 30 days. Each day, food and drink are prohibited, starting at the break of dawn Fajr and continuing until the setting of the sun Maghrib. Ramadan gives Muslims an opportunity to slow down and reflect. 

For international students, balancing Ramadan with a busy academic schedule may seem challenging, but with a few strategies, it can become a rewarding experience.

Every practice in Islam begins with niyyah (words of intention) and preparing yourself mentally for the day ahead, accepting its potential challenges. Next, prepare yourself physically, by completing daily suhoor (predawn meal). This is a time when you can eat light meals, hydrate, and take some supplements. Avoid salty, fatty, and sugary items and choose nutritious foods that keep you full longer, such as whole grain carbs (bread, rice, or oats), protein-rich foods (fish, beans, or nuts), fruits, and vegetables. 

“Another strategy I use to not get thirsty is to not make your last meal before fasting a meal high in sodium. Watermelons are great as a last meal as they have a lot of water,” said Omar, an ASU student from Saudi Arabia who has observed Ramadan in the U.S. for 8 years. 

In addition, pay attention to your portion size and make room for beverages. It is essential to drink at least one glass of water. You can opt for protein drinks or healthy smoothies instead. Avoid caffeinated drinks since they can dehydrate, but if you must, drink only a minimum amount. If you take supplements, Vitamins B and C are a good option as they help you maintain energy. 

“For food, I try to balance what I eat and cut my caffeine intake. Trust me, it is hard not to drink coffee. During iftar, you should at least have carbs, protein, and veggies,” said Biaz Nabilla, an ASU graduate with an MA in Linguistics and Applied Linguistics from Indonesia.

Some people may have flexibility in their schedule and choose to go back to sleep after suhoor, but if you have an early class, you may not be able to. If that’s the case, fill the time by doing light schoolwork like reviewing vocabulary or grammar. Mornings are the best time for the brain to absorb and retain information. However, if you prefer to sleep, remember to set an alarm! As you wake up, you may feel some dryness on your face and lips. Splash some water onto your face, gargle, and apply lip balm or petroleum jelly.

Throughout the day, you may feel hungry and thirsty at particular times; try not to focus on these sensations. Take a deep breath and concentrate on your activities, whether you are sitting in class, walking on campus, or talking to a friend. These feelings are normal and will eventually pass. Another way to manage hunger and thirst is to keep yourself busy. 

Avoid sleeping too much and do small but consistent work on your studies: finish a task early, review yesterday’s lesson or check homework with your friends. Learning English can be exciting and fun! You can enjoy listening to a new song, reading a short story, or watching a movie. These are great ways you can pick up new words and phrases. 

Being in an American university, you will notice that many people do not observe Ramadan. Sometimes, this can make you feel a little isolated. 

“I guess the hardest part is that I have to do it alone. I know the Muslim community here is big, especially in Arizona. But, I found myself very lonely doing sahoor and iftar myself. This was also because I did not have time to go to the mosque and have iftar together. Last year, it was my second semester, and my class schedule was a bit tight. So, sometimes I had to do iftar in the classroom where the majority of the students were non-muslim” said Nabilla. 

Remember that you are not alone. There are over 8,000 Muslim students and employees at ASU and several Muslim communities in the Phoenix/Tempe area, like the ASU Muslim Student Association (MSA) and the Islamic Community Center (ICC) Tempe Mosque. These groups often have communal prayers and gatherings that are worth checking out, where you can also practice your English speaking and listening skills.

When it’s time for iftar, breaking your fast gradually can help you feel your best. Start with something small, like dates and water, before moving on to a balanced meal. Eating mindfully and staying hydrated through the evening can make it easier to wake up for suhoor the next day.

For Nabilla, this requires a change in her usual routines. “Obviously, I have to really change my sleep schedule. I am a night owl so I can sleep at 3 or 4 am. But, during Ramadan, I try to change it and sleep earlier because I also want to experience doing the tahajjud (night prayer) before suhoor.” Sleep deprivation can greatly affect your performance at school, so if necessary or possible, you can take a power nap (between 10-20 minutes) during your break or between classes.  

Ramadan is a month of reflection, self-care, and community. Whether it’s planning meals, adjusting your sleep schedule, or finding a supportive group, small steps can make observing Ramadan as a college student both meaningful and manageable. Remember, you are part of a larger community and that sense of connection can make all the difference.