10 Tips for Hiking During Ramadan to Avoid Dehydration and Fatigue
Hiking during Ramadan in 2026 is no longer an obstacle for nature enthusiasts. With careful planning, this outdoor activity can be a means of ‘self-healing’ while also enhancing the quality of worship. However, the challenges of dehydration and decreased stamina at high altitudes require special handling that differs from hiking during regular months.
To ensure your journey remains safe and comfortable, here are 10 tips for hiking during Ramadan that have been compiled to keep your energy levels stable:
It is recommended to choose mountains with altitudes below 2,500 meters above sea level or those with short hiking durations (2-4 hours). Mountains like Andong, Prau, or Papandayan are ideal choices for ‘tektok’ hikes during Ramadan.
The best time is to start hiking at 3:30 PM or 4:00 PM. This way, you will only experience the heat of the sun for a short time and can enjoy the moment of breaking the fast on the hiking trail or in the camping area.
The key to avoiding fatigue is sahur. Consume complex carbohydrates (oatmeal, brown rice) and high protein. Add fruits that contain a lot of water, such as watermelon or melon.
Reduce the consumption of caffeine (coffee/tea) and high-salt foods during sahur. Caffeine has a diuretic effect, which makes you urinate more often, thus increasing the risk of dehydration.
Don’t rush. Use a relaxed but consistent pace. Steps that are too wide will drain muscle glycogen faster.
Use deep breathing through the nose to maintain maximum oxygen supply to the muscles and brain, preventing dizziness or nausea.
Choose a ‘base layer’ material that dries quickly to prevent the body from being burdened by sweat that accumulates on clothing.
If severe dizziness, blurred vision, or extreme cramps occur, immediately cancel the hike. Hiking during Ramadan is about risk management, not ego.
Prepare dates, honey, or isotonic drinks in a container that is easily accessible (hydration bladder) so that when the time for Maghrib arrives, you can immediately restore energy.
Take short breaks for 1 minute every 20 minutes of walking to neutralize lactic acid in the legs without causing the body temperature to drop drastically.
Preparation for hiking during Ramadan must be more detailed than regular hikes. Here is a list of essential items that should be included in your list:
A complete guide on how to hike during Ramadan without getting tired. Learn about time management, sahur nutrition, and energy-saving techniques for Ramadan hikers.