Sehri is the differentiating factor between the fast we Muslims keep and the fasts of other religions. Holy Prophet(S) is reported to have said, “Verily, Allah and His Malaikah send mercy upon those who eat Suhur.” He also said “The difference between our fasting and that of the Ahlul-Kitaab (Jews and Christians) lies in our partaking of food at Sehri which they do not.”
Nowadays for lack of sleeping time skipping sehri has become a norm for many. Sehri is absolutely necessary for a sustainable fast as it provides strength to the body.
Sehri or the pre-dawn meal should be a wholesome, moderate meal that is filling, hydrating and provides enough energy for many hours. It should be light and include slow digesting food. The main trick is to select the right food. It is better to have fruits, whole grains and some first class protein. Even adding a bowl of yogurt, juice vegetables and drinking lots of fluids gives us a high energetic charge that will last throughout the day. Eating dates at sehri is a very healthy habit. Adding four to six dates in our sehri can enrich the body with mineral, antioxidant, vitamins, fiber and folate. They contain a unique blend of glucose and fructose and have very high potassium content (about 64 percent more than bananas), a key re-hydration mineral and a special carbohydrate blend that enhances hydration above and beyond water alone. They contain a special blend of glucose and fructose for short and long term energy. They have a nutrient called beta-D-glucan which is a soluble fiber that has health benefits and can increase the feeling of fullness. So basically when we eat a date and water for sehri our body gets hydrated for much longer time than with water alone.
By skipping sehri, we actually force our body to rely on the last meal consumed and are more likely to experience dehydration, headache and weariness.
There is a bad practice observed by some people who keep on eating food in Sehri till Azaan is going on; this is totally a wrong practice. We should try to finish our meal at least 10 minutes before Azaan because the fast eating process affects our digestive system badly.
So for this Ramadan try to have a healthy sehri on time rather than skip it or stuff it.