Fasting during Ramadan holds deep spiritual significance, but it also offers several health advantages. However, the changes in eating habits and sleep schedules during fasting can impact your physical fitness if not managed properly.

Wondering how to keep your body fit while fasting? You can find the answer in this article.

How to Keep Your Body Fit While Fasting

Be mindful of your food intake during suhoor and iftar

Suhoor is often underestimated and skipped, despite its importance in the fasting process. Suhoor provides essential energy that supports the body throughout the day of fasting.

Opt for foods that are rich in complex carbs, proteins, fiber, and healthy fats. For example, try oatmeal, brown rice, or whole wheat bread paired with eggs, chicken, or nuts. Make sure to include fruits and vegetables in your diet to ensure adequate fiber intake and support digestive health.

At iftar, begin with light foods like dates and water to replenish energy levels. Steer clear of overly sweet, fatty, or fried foods that could disrupt digestion or leave you feeling sluggish.

Ensure proper hydration

Dehydration is a common challenge during fasting. To prevent this, it’s crucial to drink at least 8 glasses of water daily. During fasting, try following the 4-2-2 hydration method to maintain optimal hydration. Here’s how to distribute your water intake:

• 4 glasses during iftar, which can be consumed gradually during the meal, after eating, and before tarawih prayers.

• 2 glasses in the evening, either after tarawih or before going to bed.

• 2 glasses during suhoor, helping to prepare your body for the day’s fast.

Spacing out your water intake will help prevent bloating while ensuring your body remains hydrated. Additionally, avoid caffeinated drinks like coffee or tea as they can increase fluid loss during fasting.

Stay active with exercise

Maintaining physical activity is essential for keeping your body fit, even while fasting. Consider light exercises, such as walking or yoga, for 30-60 minutes either before iftar or after tarawih prayers.

Get enough rest

Sleep quality plays a significant role in your fitness while fasting. Aim for 6-8 hours of sleep each night. If possible, take a short nap of 15-30 minutes during the day to recharge and keep your energy levels up.

Effectively manage stress

Excessive stress can weaken your immune system and increase fatigue. To combat stress, try relaxation techniques like meditation, dhikr, or deep breathing exercises. These activities can help calm your mind, reduce anxiety, and leave you feeling more relaxed.

Consider additional supplements if needed

If necessary, you can take supplements like vitamin C, vitamin D, and iron to help support your immune system. However, it’s important to consult with a healthcare provider before adding any supplements to your routine, especially if you have any underlying health conditions.

If you experience any issues or symptoms that interfere with your fasting, don’t hesitate to consult a doctor or use the consultation service on the Ai Care app, available for download on the App Store or Play Store.

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