Athletes often continue their workouts during Ramadan to maintain fitness and prevent weight gain. However, long fasting hours versus eating periods can impact hydration and exercise performance.
Optimal Hydration Tips During Ramadan:
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Gradual Water Intake: Drink 2.5 to 3 liters of water between Iftar and Suhoor rather than large amounts at once before dawn. Suggested distribution:
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2-3 cups at Iftar.
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1-2 cups between Iftar and Taraweeh.
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1-2 cups before sleep.
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2 cups at Suhoor.
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Electrolyte Replacement: Consume Himalayan salt, fresh coconut water, unsweetened electrolyte drinks, and potassium-rich foods like bananas and dates to prevent cramps and fatigue.
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Hydrating Foods: Eat water-rich foods like cucumber, watermelon, oranges, zucchini, and yogurt to support hydration.
Recommended Drinks:
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Water: Essential for hydration.
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Infused water with natural flavors like mint and lemon.
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Fresh coconut water.
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Unsweetened hibiscus and herbal drinks to replenish electrolytes and aid digestion.
Drinks to Avoid:
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Caffeinated beverages like strong coffee and tea, as they act as diuretics. Small cups can be consumed after Iftar with adequate water.
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Traditional sugary Ramadan drinks like Qamar al-Din, tamarind, or sweetened hibiscus. Opt for diluted or naturally sweetened versions.
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