Muslim voices are sharing practical advice for schools to ensure young people who are fasting continue to feel included, confident and supported, both in the classroom and in sport.
Pictured: Pupils from Central Foundation Girls School took part in a Volleyball session this morning in Bow, East London.
Nearly 3.9 million people in England and Wales identify as Muslim, according to the 2021 Census, with a significantly younger age profile than the national average. For hundreds of thousands of school-aged children, the holy month coincides with school life, exams, after-school clubs and competitive sport.
To mark the start of Ramadan, Vita Coco, the world’s leading coconut water brand, and youth development charity Greenhouse Sports, which embeds full-time Coach-Mentors in schools in areas of high deprivation, have partnered to spotlight lived experiences from Muslim students, coaches and nutrition experts, offering insight into how schools can balance inclusion, wellbeing and participation during the month.
For those observing Ramadan, fasting from dawn until sunset is a deeply spiritual practice. But, as those involved emphasise, it does not mean stepping away from everyday life.
Ahmad Elwerdany, Greenhouse Sports Coach-Mentor, said:
“Ramadan is the best month of the year for many of us. It’s a time of peace, reflection and discipline. Yes, we fast, but it’s also deeply spiritual. It gives you perspective and reminds you how others live, and it strengthens your focus.
We’re not meant to stop life during Ramadan. Young people still come to school, they still want to play. The key is understanding and balance.
As a coach, I’m constantly checking in with students who are fasting, adjusting minutes, sometimes shifting intensity, always asking how they feel. Some days they’ll want to play as normal. Other days they might need a different pace. It’s about listening.”
Drawing on conversations with Muslim young people and coaches, Greenhouse Sports and Vita Coco highlight simple, practical steps schools can take:
1. Ask, don’t assume
Every young person experiences Ramadan differently. A quick check-in avoids assumptions about ability or participation.
2. Offer flexibility in PE where possible
Short rest breaks, rotation of minutes, or alternative skill-based activities can help students remain engaged without feeling excluded.
3. Recognise natural energy shifts
Later afternoons can feel different during fasting. Acknowledgement, not judgement, builds trust.
4. Keep communication open with families
Understanding individual circumstances ensures appropriate support
5. Encourage effective hydration and nutrition outside fasting hours
Educating students on the importance of healthy choices to help maintain energy during long fasting periods, supported by proactive hydration, helping them fuel the fast*.
6. Individuals need to drink plenty of fluids for the pre-dawn meal Suhur
Coconut water is a great way to replenish fluids during Ramadan at Suhur and Iftar. It is packed with naturally occurring potassium, an electrolyte which contributes to normal muscle function. Vita Coco is also high in Vitamin C which contributes to the reduction of tiredness and fatigue, ideal for fasting students.
Water and milk are also good alternatives.
Caffeine-based and sugary drinks such as milkshakes and fruit juices should be avoided.
7. At Suhur individuals should eat a balance of wholegrain and protein
Starchy carbohydrates such as seeded breads and porridge together with lean sources of protein (eggs, beans, pulses, tofu) combined with healthy fats such as nuts, seeds and avocado is best.
8. At Iftar the time of breaking fast, dates are traditionally eaten – they are a good source of fibre which is released quickly into the bloodstream as energy.
9. The Iftar meal should consist of grilled, baked and steamed foods such as chicken and fish served with plenty of vegetables and starchy carbohydrates such as sweet potatoes, yam, cassava, plantain.
10. Sugary foods should be avoided – cakes, fizzy drinks and milkshakes all raise the sugar levels in the blood very quickly. Suitable alternatives are fruits and berries with yoghurt or as smoothies.
Emman Allahgul, a member of the Greenhouse Sports Youth Board who observes Ramadan, said:
“Ramadan is really important to me. It’s a time where I want to feel spiritually closer to God, and that doesn’t mean I want to step away from school or sport.
What makes a big difference is when teachers understand that everyone experiences it differently. Some students might need a short rest or a lower-intensity option in PE, others might want to carry on as normal. Just being flexible and asking how someone feels goes a long way.
I remember one teacher who recognized that by the afternoon some of us were more tired. She adjusted her lesson slightly and acknowledged it instead of assuming we weren’t trying. That small bit of understanding made us feel seen and respected.”
Effective nutrition and rehydration during non-fasting hours plays a crucial role in helping young people manage energy levels throughout the school day.
Salma Mehar, Registered Dietician commented:
“During Ramadan, hydration isn’t just about the volume of water; it’s about the quality of replenishment. Vita Coco is a fantastic way to fuel your fast – at both Suhur and Iftar. It is packed with naturally occurring potassium, an electrolyte which contributes to normal muscle function – so important to support during late-afternoon PE lessons. Vita Coco is also high in vitamin C, which contributes to the reduction of tiredness and fatigue so ideal for fasting students to support them throughout their school day.
This can help support young people in observing their faith while remaining physically confident and included in school life.”
As part of the partnership, Vita Coco will provide coconut water at Greenhouse Sports after-school sessions where young people break their fast together, reinforcing the shared focus on inclusion, sport and wellbeing.
