Exercising During Ramadan: Timing, Hydration and Safety

Ramadan changes the whole shape of the day. Suhoor before dawn, work and school runs on an empty stomach, iftar with the family, then prayers, then trying to get the kids to bed. If you train regularly, it is natural to wonder whether you should stop for the month or push on as normal. In my experience the answer is neither. Exercising during Ramadan works best when you change the timing, drop the intensity a notch and put hydration first. Here is how I would approach it as a coach, with the health checks you should do before you start.

Check with your GP first if you have a health condition

Fasting itself is a medical question for some people, and adding exercise on top makes it more so. If you have diabetes (especially if you use insulin), high blood pressure, kidney problems, or you take regular medication, speak to your GP or pharmacist before Ramadan about both fasting and training. Newham Council’s healthier Ramadan guidance points out that dehydration can be particularly harmful for people with diabetes or high blood pressure, and that a GP may be able to adjust when you take your medication. The British Dietetic Association’s page on nutrition and Ramadan also advises people with medical conditions to discuss fasting with their healthcare team beforehand.

The same goes if you are pregnant, breastfeeding or recently had a baby. Get advice from your GP or midwife first. After a birth, the usual GP check is around 6 to 8 weeks before returning to exercise, as the NHS explains on its 6-week postnatal check page.

When to train: the three best windows

The time of day matters more this month than the workout itself. These are the options I suggest, from my favourite down:

1. About 60 to 90 minutes after iftar

For most people this is the best slot. You have eaten, you have started drinking again, and you still have a few hours to rehydrate before sleep. Keep the meal moderate if you plan to train after it.

2. Shortly before iftar

A short, light session (20 to 30 minutes) in the hour before sunset means you can eat and drink straight afterwards. The catch is that you are at your most dehydrated, so keep it gentle: walking, mobility, light strength. This is not the time for hard intervals.

3. After suhoor

Some people like a short session before dawn after eating. It suits early risers, but often cuts into sleep. Keep it brief.

What to do: a lighter plan for exercising during Ramadan

Think “maintain” rather than “build”. Here is a simple week I would suggest for a parent who normally trains three times a week:

• Two strength sessions (after iftar), 30 to 35 minutes. Three rounds of: goblet squats or bodyweight squats x 10, push-ups x 8 to 10, hip hinges or kettlebell deadlifts x 10, rows x 10 each side, side plank 20 seconds each side. Rest a little longer than usual between rounds.
• One or two mobility or walking sessions, 20 minutes. A gentle walk after iftar with the family, or a stretching routine for hips and back.
• Daily movement as normal, without forcing it. Walking to the mosque, the school run and the shops all counts.

Use a simple rule for effort: you should be able to talk in short sentences throughout. If you cannot, ease off. Skip long cardio, sprints and anything that leaves you soaked in sweat while fasting.

Hydration after iftar

This is the most important part. You only have the hours between sunset and dawn to drink, so spread it out rather than downing a litre in one go. The BDA suggests sipping across the non-fasting hours and points out that fluids from milk, soups and fruit all count. In practice:

• A glass of water with iftar, then one every hour or so until bed.
• A glass or two at suhoor, plus foods with water in them like yoghurt, fruit and soup.
• Go easy on very salty foods and lots of strong tea or coffee, which can make the next day harder.

Know the warning signs. The NHS lists the symptoms of dehydration, including feeling dizzy or lightheaded, headaches, tiredness and dark yellow pee. If you feel dizzy, faint, confused or unwell while training, stop straight away, sit down and, if you are fasting, consider breaking the fast and getting medical advice. Your health comes first. My post on how much water you should drink covers daily needs outside Ramadan too.

Food that supports training

You do not need special supplements. What helps most is including some protein at both meals (eggs, yoghurt, lentils, chickpeas, chicken, fish), slow-release carbs at suhoor (oats, wholemeal bread) and some fruit and vegetables. After a strength session, a glass of milk or a yoghurt is an easy, cheap way to top up. There is more detail in my guide on what to eat after a workout.

Sleep and rest days

Broken sleep is probably the biggest challenge of the month, especially with children. Take an extra rest day if you need it. Rest is when your body actually recovers, and I wrote more about it in rest days and recovery. Two or three good sessions a week through Ramadan is a success, not a compromise.

Where a bootcamp class fits

If you come to my classes during Ramadan, tell me when you arrive that you are fasting. Every exercise has an easier and a harder option, so you can take the lighter version all the way through, and you are welcome to step out for water or a break at any point if you have broken your fast. Mobility-led classes such as SYP Unlock, which focuses on hips and back, are a good fit for this month. Pick a class time that falls after iftar if the timetable allows.

FAQs

Is it safe to exercise while fasting?

For most healthy adults, light to moderate exercise during Ramadan is fine when it is timed sensibly and you rehydrate well. If you have a medical condition or take medication, check with your GP first.

Will I lose muscle during Ramadan?

If you keep doing some strength training and eat protein at suhoor and iftar, you are likely to hold on to most of it. A month of lighter training is not a disaster.

Can I do cardio while fasting?

Gentle cardio like walking is fine. Hard cardio while fasting raises the risk of dehydration and dizziness, so save running and intervals for after iftar, or for after Ramadan.

Should my children exercise while fasting?

Younger children are not usually expected to fast. For teenagers who are fasting, the same rules apply: lighter activity, sensible timing and plenty of fluids after sunset. Check with your GP if your child has a health condition.

Book your first class

SYP Bootcamp runs 45-minute small-group classes in Archway N19, with a maximum of 10 people, indoors in a church hall and open to all fitness levels. It costs £15 a class and the timetable comes with your booking. Book my £15 class, or call or WhatsApp me on 07301 512215 to ask which class suits your fasting routine. If you would rather train at a time that fits around iftar, private personal training in Archway with SYP Fitness is another option.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.