Bahrain This Month’s resident health buff, Edwin D’Souza, offers his advice to help you stay active, nourished and hydrated for a balanced and healthy Ramadan.

Maintaining fitness during Ramadan can be challenging, especially when balancing fasting with daily routines. However, with mindful adjustments to your workout schedule and lifestyle, it is possible to stay active and healthy throughout the holy month. The key lies in listening to your body, staying hydrated during non-fasting hours and adopting a flexible approach to exercise.

Fasting for long hours can lead to lower energy levels, making it important to choose the right time for physical activity. Many find that exercising after Iftar, once the body is replenished with food and water, is the most effective. This allows for more intense workouts without the risk of dehydration or fatigue. For those who prefer exercising before Iftar, opting for lighter activities like walking or gentle stretching can help maintain fitness without overexertion.

Hydration plays a crucial role in maintaining energy and overall health. Drinking sufficient water between Iftar and Suhoor helps replenish fluids lost during the day, reducing the risk of dehydration, especially in warmer climates such as one experiences in Bahrain. Including hydrating foods such as fruits and vegetables in meals can also support fluid balance. It is advisable to avoid caffeinated drinks, as they can lead to increased fluid loss.

Nutrition is equally important during Ramadan. Consuming balanced meals rich in complex carbohydrates, lean proteins and healthy fats can provide sustained energy throughout the fasting hours. Foods with a low glycaemic index help release energy slowly, keeping you fuller for longer. Avoiding heavy, greasy foods can prevent sluggishness and digestive discomfort, allowing for better performance during physical activities.

Rest and recovery should not be overlooked. The altered sleep patterns during Ramadan can impact physical performance, making it essential to prioritise quality rest. Short naps during the day can help compensate for reduced night-time sleep, ensuring the body remains energised and ready for exercise.

Ultimately, staying fit during Ramadan is about balance. It is not necessary to push yourself to achieve personal bests or maintain the same workout intensity as usual. Instead, focusing on consistency, mindful movement and proper nutrition will help maintain your fitness levels without compromising your health. Embracing a flexible routine that aligns with the spiritual and physical demands of Ramadan can lead to a fulfilling and healthy month.

TOP 5 RAMADAN PRE-WORKOUT SNACKS

• Dates with Almond Butter
• Greek Yoghurt with Berries and Honey
• Banana with a Handful of Nuts
• Oats with Milk and Chia Seeds
• Boiled Eggs with Whole Grain Toast

Tags #healthy eating during ramadan #hydration tips for ramadan fasting #ramadan fitness and nutrition #best time to exercise in ramadan #ramadan workout tips #staying fit during ramadan #btm march 2025