Ramadan tips to stay energised, hydrated and mentally strong

Ramadan is a time of reflection, discipline and spiritual connection. Across the region, daily rhythms shift: sleep patterns adjust, meal times change, and workouts move to unconventional hours. Also, while the Holy Month calls for spiritual focus, it also demands physical awareness.

From physiotherapists and medical experts to psychologists and performance trainers, we asked leading voices to share their healthiest, most sustainable tips for navigating Ramadan with strength and intention. Here’s how to fast well without compromising your wellbeing.

Hydration is non-negotiable
“Ramadan is a significant practice for many Muslims globally. During Ramadan, millions of Muslims fast from dawn to sunset, where they refrain from partaking in food, drink, and vices”, says Kieran Sheridan, certified physiotherapist and founder of Gulf Physio. 

While fasting may feel manageable for many, he stresses that those with serious medical conditions, including diabetes, or women who are pregnant or nursing, should seek guidance from medical professionals and religious leaders before fasting.

For everyone else, preparation is key and hydration during non-fasting hours should be a priority. “Stay hydrated during this period and avoid caffeinated drinks to prevent dehydration. Staying hydrated lessens tiredness, dizziness, and helps improve your mood”, highlights Kieran. 

Eat to sustain, not just to indulge
After hours of fasting, the body’s digestive system is in a low-activity state. According to experts at St. George’s University School of Medicine, how you break your fast matters just as much as what you eat.

At Iftar:

• Dates for a quick glucose and potassium boost
  
• Complex carbohydrates like brown rice, oats or whole wheat bread for sustained energy
  
• Lean proteins such as grilled chicken, fish or legumes to support muscle repair
  
• Cooked vegetables (zucchini, carrots, spinach) for easier digestion
  

Breaking your fast slowly prevents blood sugar spikes, bloating and post-Iftar sluggishness. Start light, with dates and soup, before moving into your main meal.

At Suhoor:
Think slow-digesting and stabilising foods:

• Oats and whole grains
  
• Eggs, Greek yoghurt or cottage cheese
  
• Healthy fats like nuts, seeds and olive oil

Derryn Brown, personal trainer at The Hundred Wellness Centre Dubai, recommends ensuring your main Iftar meal includes at least 30g of protein alongside salads and plenty of water. Sweet potatoes at Suhoor are another smart option, offering sustained energy without sharp blood sugar fluctuations.

The golden rule? Eat mindfully and pace yourself. Overeating or eating too quickly can strain digestion and increase fatigue.

Train smarter, not harder

Ramadan isn’t the time for punishing workouts.

Kieran Sheridan suggests light movement, such as short walks or gentle stretches, to prevent lethargy. SGU echoes this advice, recommending 15–30 minutes of walking or stretching after Iftar to support digestion.

Strength training, rather than cardio, is often the better option during Ramadan. Derryn Brown advises training just before Iftar or after your post-Suhoor sleep if schedules allow. High-intensity cardio can elevate heart rate and increase dehydration risk.

For regional performance brand SQUATWOLF, the philosophy is clear: intention over intensity.

“Ramadan isn’t a slowdown; it’s a shift in rhythm,” says co-founder Anam Khalid. Shorter strength sessions, light conditioning, and evening walks help maintain performance without draining energy reserves. Training after Iftar or Taraweeh often feels most sustainable.

“Sleep may come in fragments and that’s okay. Prioritise total rest across 24 hours, even if it includes short daytime naps”, outlines Anam Khalid. 

Mindfulness: the missing wellness pillar
Ramadan is as much mental as it is physical. Devika Mankani, resident psychologist at St. George’s University School of Medicine, encourages starting each fast with intention. “Before Suhoor, take a moment to reflect on your purpose — cultivating patience, gratitude and self-awareness.

When hunger or irritability strikes, try breath awareness:

• Inhale for four counts
• Hold for four
• Exhale for six

This simple technique regulates emotional responses and restores focus”.

At Iftar, practise mindful eating. Slow down. Engage your senses. Savour each bite with gratitude. Not only does this improve digestion, it deepens your spiritual connection to the act of breaking fast.

She also recommends nightly gratitude journaling, writing down three things you appreciated during the day. This reframes fasting from deprivation to abundance.

Respect the rhythm
In the GCC especially, Ramadan doesn’t halt life, it reshapes it. Workdays shift, social gatherings extend late into the night, and family meals take centre stage.

Staying fit and well during the Holy Month is less about pushing limits and more about respecting the rhythm. Hydrate intentionally. Eat strategically. Move gently. Sleep creatively. Reflect deeply. Ramadan isn’t about stopping, but moving differently, with purpose.

When approached mindfully, it can become not just a month of spiritual renewal, but of physical and mental reset too.