Essential Guide to Staying Fit During Ramadan in 2024

Ramadan month has arrived full of spirit, joy, and blessings. Often fasters feel dizzy and low during fast, especially when it is hot outside. People search for so many methods how to keep fit in Ramadan.

You don’t need to eat & drink a lot to keep yourself fit but to eat correctly and healthy. Choose the best diet that gives you enough energy and calories to sustain the day of fast.

Food lovers often get excited about food during Ramadan, but they should keep in mind to eat healthy and good. Look out for some healthy diets in Ramadan. You can follow these simple steps in iftar that will give you complete pleasure with fewer calories.

Here are the 5 Best Ways to Keep You Fit in Ramadan

1. Healthy Diet


One of the essential things in Ramadan is a healthy diet. Eating the right food is necessary despite eating a lot. All of you must think about what to eat in Ramadan to not get hungry?

It would be helpful if you ate nutritious suhoor to drive your day easily without getting drowsy and faint. Eat oatmeal cereals; they are rich in protein, carbohydrates, and fiber.

Protein will give energy to your cells and muscles. Carbohydrates will provide you with enough fuel to spend your day well, and fiber will help you not be hungry early.

Eat fruits, nuts, and whole-grain bread in suhoor with a glass of milk and plenty of water. Never skip suhoor to lose weight in Ramadan. Maintaining portion size will help you to lose weight.

Eat vegetables daily in iftar to avoid too many fried items; if you are meat lovers, then bake and grill meat and add some veggies on top of it to make it healthier.

Choose food from all the food groups and eat in small portion sizes. Eat only when you feel hungry after iftar; keep yourself hungry for the suhoor to eat healthy suhoor.

2. Keep yourself hydrated

drink plenty of water

During Ramadan, people usually face dehydration because of a lack of water during the day. You need to keep yourself hydrated throughout Ramadan by following a few points.

First, you need to drink plenty of water in suhoor and iftar. We need 8-9 glasses of water daily. You have to complete them in duration between suhoor and iftar.

Drink smoothies, fresh fruit juices, and milkshakes in iftar to keep your water balance and give proper calories to maintain your energy.

Try to make soups every day in iftar; it will help you to keep hydrated and not make you feel thirsty. It will high you a good amount of energy also.

Eat fruits that are rich in water, such as watermelon, oranges, grapes, strawberries, pineapple, peaches, and vegetables like broccoli, lettuce, cucumber, tomatoes, asparagus, celery, and bell papers.

3. Keep yourself busy with daily chores

keep engaged to be fit in Ramadan

The second most important thing in Ramadan is to keep yourself engaged in the daily routine. Resting all days will tend to gain weight, make you lazy, and always remind you about your fast.

Go for your daily job but avoid too much sunlight, use an umbrella for a short distance if you are going on a walk or use any transport for long-distance.

If you stay at home, do home chores, make yourself busy in the garden, do something productive to spend time well, perform the prayer, and recite the Quran, it will ease to spend a day.

Ramadan for beginners is quite complex, but they will get set to it after a few days; they should do their routine chores and get some naps in between.

4. Taking proper naps (Keep Yourself Fit In Ramadan)

Get up & sleep on time

People usually sleep all day to make their fast easier, but this is not the appropriate way to spend the day fast.

Ramadan is the month of praying, doing good deeds, and making yourself a better Muslim. In this holy month, you need to do many prayers and recite the Quran despite sleeping all day.

Sleep a few hours before suhoor and after suhoor. Wake up early and do your daily chores, do prayer, and take a nap in the afternoon; wake up again and spend your time for preparation of iftar.

Too much sleep will also make you feel drowsy and lazy, and you will not take benefit of the Ramadan month. Do a maximum amount of good deeds to write your name in the list of Jinnah.

5. Ramadan safety tips

Ramadan for beginners

You need to follow some Ramadan safety tips to make your fast easier, and these are some important points for those who are a beginner for Ramadan.

Don’t overeat in pre-dawn meal and iftar; get your hand on proper food with minimum portion size, and eat less but well.

Complete 8-9 glasses of water daily between the duration of iftar and suhoor.

Avoid doing heavy physical work during fasting because it will decrease your energy and make you feel faint and lethargic.

Avoid going out in sunlight or staying longer outside than usual. Finish your work as soon as possible and return to your home.

Try to stay in cooler places to conserve body water. Avoid overwork in hotter areas.

Get your gut health better and avoid constipation in Ramadan by eating high-quality fiber food and probiotics. Check out these healthy diets in Ramadan to get maximum knowledge about Fiber-rich food.

The above points are essential to keep yourself fit in Ramadan.

You need to follow them and surely get a better result, and your body feels healthy and nourished.

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