What you eat and drink before donating makes a big difference to how you feel during and after your donation. Good preparation helps your blood flow well, reduces the chance of dizziness, and supports a smooth recovery.

Eat a proper meal, not just a snack

Try to have a normal, balanced meal within 2–3 hours before your donation:

·       Include some carbohydrates (roti, rice, bread, potatoes, etc.) for energy.

·       Add protein (daal, beans, eggs, meat, fish, paneer, yogurt) to support your body’s repair processes.

·       Include some fruit or vegetables if you can.

Avoid coming to donate:

·       On an empty stomach (fasting or skipping meals).

·       After a very large and heavy, greasy meal (e.g., lots of deep‑fried or very oily foods) which can cause discomfort or affect some lab tests.

The goal is to feel comfortably full, not stuffed or starving.

Choose iron‑rich foods regularly

In the days and weeks before you donate, it helps to include iron‑rich foods in your usual diet:

·       Plant sources: daal, chana, rajma, soy beans, spinach, methi, other leafy greens, sesame seeds, nuts.

·       Animal sources (if you eat them): red meat, liver, chicken, fish.

·       Fortified foods: some breakfast cereals and flours are enriched with iron.

Combine these with vitamin C‑rich foods (citrus fruits, guava, tomatoes, amla, lemons) to help your body absorb more iron, especially from plant foods.

Drink plenty of fluids

On the day of donation:

·       Start the day with plenty of water.

·       In the 1–2 hours before your appointment, drink at least 2–3 glasses of water or other non‑alcoholic drinks.

Being well‑hydrated:

·       Makes your veins easier to find.

·       Helps maintain blood pressure.

·       Reduces the risk of dizziness or fainting.

Good options:

·       Plain water.

·       Oral rehydration drinks or light juices.

·       Light tea (not too strong) if you prefer, but avoid relying only on caffeinated drinks.

A note on caffeine and very sugary drinks

Moderate tea or coffee is usually fine, but:

·       Very strong caffeine (many cups of coffee or energy drinks) can dehydrate some people.

·       Very sugary drinks may cause a quick sugar rush and then a drop, which can make you feel weak or shaky.

Balance is key: water plus normal meals are usually enough.