The fasting element of your challenge is powerful for building empathy with refugee experiences, but it needs to be managed thoughtfully and safely. Not everyone can or should fast, and that’s completely okay. The goal is meaningful participation, not universal compliance.
Why fasting is part of the challenge
Building genuine empathy
Fasting during physical activity helps participants:
- Experience real hunger and weakness, not just imagine it
- Understand how difficult it is to be active when you haven’t eaten
- Appreciate having reliable access to food and water
- Connect emotionally with refugees who often go without adequate nutrition
Spiritual and community benefits
- Follows Islamic principles of patience and perseverance through difficulty
- Creates shared experience and mutual support within the group
- Develops personal resilience and mental strength
- Makes breaking the fast together especially meaningful
Who shouldn’t fast
Medical conditions that make fasting unsafe:
- Diabetes or other blood sugar conditions
- Heart problems or blood pressure issues
- Eating disorders or complicated relationships with food
- Pregnancy or breastfeeding
- Recent illness or recovery from medical procedures
- Anyone taking medications that need to be taken with food
Islamic exemptions
Islamic teaching recognises that some people shouldn’t fast:
- Women who are menstruating
- People who are genuinely ill
- Those for whom fasting would be harmful to their health
- Elderly people for whom fasting is too difficult
- Anyone in circumstances where health would be compromised
When in doubt, don’t fast
- If someone is unsure whether fasting is safe for them, they should eat and drink as needed
- Health always takes priority over religious observance in Islam
- Better to participate fully in other aspects than risk health problems
Preparing people for safe fasting
Before the event
Help participants prepare by:
- Encouraging gradual preparation with shorter fasts if they don’t regularly fast
- Providing guidance on the pre-dawn meal (sahoor) that will sustain them
- Suggesting they practice combining light fasting with physical activity
- Advising anyone with health concerns to speak with their doctor
- Making it clear that not fasting doesn’t reduce their participation value
The pre-dawn meal (sahoor)
Advise participants to eat:
- Complex carbohydrates for sustained energy (oats, wholemeal bread)
- Good protein sources (eggs, yogurt, nuts)
- Plenty of fluids to stay hydrated
- Foods they’re familiar with rather than trying new things
- Avoid too much caffeine which can increase dehydration
Monitoring fasting participants safely
Signs to watch for
Throughout the day, look out for:
- Dizziness, lightheadedness, or difficulty maintaining balance
- Confusion, difficulty concentrating, or unusual behaviour
- Excessive tiredness beyond normal challenge fatigue
- Nausea, severe headaches, or signs of fainting
- Rapid heartbeat, chest pain, or breathing difficulties
Regular check-ins
- “How are you feeling? Any dizziness or concerns?”
- “Are you managing okay with not eating?”
- “Do you need to sit down for a moment?”
- “Any pain or unusual symptoms?”
The buddy system for fasting
Pair fasting participants with others who can:
- Keep an eye on each other throughout the day
- Recognise when their buddy might be struggling
- Encourage without pressuring
- Alert organisers if they’re worried about their partner
When fasting becomes unsafe
Medical emergency procedures
If someone fasting shows concerning symptoms:
- Have them sit or lie down immediately
- Give water or a glucose drink even during fasting hours if medically necessary
- Monitor their response and be prepared to call for medical help
- Remember that Islamic teaching prioritises preserving life over fasting
- Stay with them until they recover or professional help arrives
Breaking fast for safety
Make it completely acceptable to break the fast if:
- Someone feels genuinely unwell
- Medical conditions require food or medication
- They’re showing concerning symptoms
- A medical professional advises it
- They simply feel it’s not safe to continue
Supporting non-fasting participants
Keep everyone included
For participants who aren’t fasting:
- Provide discrete opportunities to eat and drink without disrupting group solidarity
- Make it clear their participation is just as valuable
- Find other ways they can connect with refugee experiences
- Include them fully in all group discussions and reflections
Practical management
- Have designated areas where non-fasting participants can eat quietly
- Store snacks and water for those who need them
- Time eating breaks so they don’t interfere with group activities
- Maintain respectful atmosphere while allowing necessary eating
Educational aspects of fasting
Connect to refugee experiences
Help participants understand:
- How their temporary hunger compares to chronic food insecurity
- The difference between chosen fasting and involuntary hunger
- How lack of food affects people’s ability to make difficult journeys
- The psychological impact of not knowing when you’ll eat again
Reflection opportunities
Use the fasting experience for:
- Discussion about gratitude for reliable food access
- Understanding of how hunger affects physical and mental capabilities
- Empathy for people forced to be active while undernourished
- Motivation to support food security projects for refugees
Breaking the fast together
Make it meaningful
When it’s time to eat:
- Start with dates and water following Islamic tradition
- Begin slowly with light, easily digestible foods
- Create a calm, reflective atmosphere rather than rushing
- Allow time for gratitude and sharing experiences
- Include everyone regardless of whether they fasted
Practical considerations
- Have appropriate foods ready for different dietary needs
- Provide comfortable seating and a pleasant environment
- Allow people to eat at their own pace
- Use the meal as opportunity for reflection and sharing
- Celebrate the achievement of completing the challenge together
For different group sizes
Family and friends (up to 10):
- Keep monitoring simple but attentive
- Everyone can keep an eye on each other
- Have glucose tablets or similar available for emergencies
- Be flexible about fasting based on individual health and comfort
Community groups (20+):
- Designate specific people to monitor fasting participants
- Have more systematic check-in procedures
- Ensure someone knows basic signs of fasting-related problems
- Have clear procedures for when someone needs to break their fast
Larger events (40+):
- Professional first aid coverage familiar with fasting issues
- Clear protocols for fasting-related medical situations
- Multiple people trained in recognising and responding to problems
- Well-organized systems for emergency food and drink provision
After the challenge
Follow-up health monitoring
Check with participants:
- How they felt during and after the fasting period
- Any ongoing effects or concerns
- Whether they learned anything about their own relationship with food
- If they experienced any problems that might inform future events
Reflection and learning
Use the fasting experience to:
- Discuss what participants learned about hunger and food security
- Connect their experience to ongoing support for refugee nutrition programs
- Celebrate their achievement in combining fasting with physical challenge
- Plan how to use the experience for continued charitable engagement
Remember, the fasting component should enhance the challenge experience, not dominate or endanger it. When managed thoughtfully and safely, it becomes a powerful tool for building empathy and understanding.
The key is making it clear that fasting is encouraged but not required, monitoring everyone’s wellbeing carefully, and prioritising health over perfect compliance. When people feel safe and supported, they can engage more meaningfully with the spiritual and educational aspects of the fasting experience.