Enem 2025: Nutrition Experts Detail What to Eat and Drink on Test Day

Overview

• New guidance from G1 on Nov. 8 stresses planning nutrition in the days before the exam, targeting roughly 35 ml of water per kilogram of body weight and using small portions on test day to avoid discomfort or distractions.
• Candidates may bring water in transparent, label‑free bottles, with water as the preferred drink; coconut water or natural juice are acceptable, and isotonic beverages are reserved for extreme heat or heavy sweating.
• Recommended portable snacks include easy‑to‑eat fruits such as bananas and apples, cereal or protein bars, mixed nuts, protein yogurt, and whole‑grain bread with peanut butter or white cheese.
• Experts advise combining carbohydrates with protein to maintain stable energy and concentration across the long exam sessions.
• Fried foods, ultraprocessed items, very sweet choices and heavily seasoned dishes should be avoided due to risks of indigestion, bloating, drowsiness or blood sugar swings, and a protein‑containing breakfast with a possible light bite before entering the room is suggested.