The Busy Woman’s Guide to Wellness & Fasting in Ramadan
(The Hydrating Secret to Staying Strong While You Fast)
After more than 25 years of Ramadan fasts and refining my holistic approach, I’m sharing my simple but powerful system to balance fasting, nutrition, and fitness—without feeling deprived or drained. It completely transformed my Ramadan experience. I felt strong, energized, and healthier than ever so that I could focus much more on the spiritual gifts of Ramadan.
The Struggle of Balancing Fasting, Fitness & Life
Ramadan is a time of deep spiritual connection, reflection, and renewal. But for busy women who prioritize fitness and wellness, it can also feel overwhelming. How do you balance fasting, work, family, and workouts—without feeling drained or losing progress on your health goals?
In this article, I’ll walk you through my step-by-step plan to help you:
✔ Maintain steady energy levels throughout the day
✔ Avoid overeating and weight gain after iftar
✔ Stay hydrated and prevent dehydration headaches
✔ Preserve muscle and strength while fasting
✔ Optimize your workouts without burnout
Let’s bust the biggest myths about fasting and fitness first.
The Myths of Fasting & Fitness in Ramadan
There’s a lot of misinformation about how to stay fit while fasting. Let’s clear up the most common myths.
Myth #1: You Should Stop Exercising During Ramadan
Many women assume working out while fasting is dangerous or counterproductive. The truth? You don’t have to stop exercising—you just need to adjust your timing and intensity.
The Fix: Shift your workouts to:
✔ Before suhoor (light movement like yoga or stretching)
✔ Before iftar (low-intensity strength training or walking)
✔ 1-2 hours after iftar (best time for strength training or cardio)
Myth #2: You Should Eat As Much As Possible at Suhoor
Overloading on food before dawn doesn’t give you more energy. In fact, it can lead to bloating, sluggishness, and sugar crashes later in the day.
The Fix: Focus on slow-digesting foods like oats, eggs, nuts, strained yogurt or labneh, potassium-rich fruits and vegetables (like my Potassium Broth).
Myth #3: You Can’t Build or Maintain Muscle While Fasting
Fasting doesn’t automatically lead to muscle loss—but under-eating protein and skipping strength training will.
Fix: Make sure to get enough protein (at least 20-30g per meal) and include resistance training in your routine. You don’t have to eat a huge suhoor to hit your protein needs either.
Myth #4: You Should Avoid All Carbs During Ramadan
Some people think carbs will make them gain weight during Ramadan, but avoiding them completely can lead to low energy and cravings.
The Fix: Stick to whole-food carbs like sweet potatoes, quinoa, brown rice, and fermented grain bread (sinasir, dosa, sourdough, etc.) for sustained energy.
Now that we’ve busted these myths, let’s get into the exact plan to help you stay strong and energized.
The Ramadan Wellness Blueprint – Step-by-Step Guide
Step 1: Optimize Your Suhoor for All-Day Energy
Your suhoor meal is the key to steady energy, reduced hunger, and improved performance throughout the fasting day. Instead of relying on quick fixes like sugary cereals or refined carbs, focus on nutrient-dense, high-quality foods that keep you full and fueled.
Emphasize High-Quality Protein
Protein is essential for maintaining muscle, stabilizing blood sugar, and preventing energy crashes. Prioritize whole, natural sources such as:
Meat & Poultry – Chicken, turkey, lean beef
Fish – Salmon, sardines, tuna (rich in omega-3s)
Eggs & Dairy – Eggs, cheese, yogurt or labneh
Nuts & Seeds – Almonds, walnuts, hempseeds, chia seeds, flaxseeds
Whole Grains – Buckwheat, oats, quinoa, brown rice
Legumes – Lentils, chickpeas, ful, black beans
Fruits & Vegetables – Goji berries are exceptional
Prioritize Warming Foods Over Cold Foods
Best Warming Foods for Suhoor:
Dried Fruits (dates, figs, apricots, cherries, raisins)
Cooked Fruits (stewed apples, pears)
Cooked grains (oatmeal, warm quinoa, brown rice)
Lightly cooked vegetables (steamed or sautéed)
Soups & broths (meat / collagen stock, bone broth, lentil soup)
Spices (cinnamon, turmeric, ginger)
Warm herbal teas (ginger, blackseed, peppermint)
Include My Chia-Goji Hydration Drink
Get the Recipe for the Chia-Goji Hydration Drink
How to Make It:
Combine chia seeds, goji berries, and water in a glass jar or container.
Cover and leave to infuse overnight in the refrigerator.
Stir well before drinking at suhoor for hydration, sustained energy, and digestion support.
Avoid: Processed sugar, salty foods, heavy fried foods—they lead to dehydration and hunger.
Step 2: Hydrate to Support Detoxing, Prevent Dehydration, and Headaches
Dehydration is one of the biggest energy-drainers while fasting.
Hydration Plan:
Drink 250ml (1 cup) of the Chia-Goji Hydration drink at suhoor
Drink at least 1.5-2 liters of water between iftar and suhoor
Add whole-food electrolytes (coconut water, pink or celtic salt, watermelon) if needed for additional hydration and kidney support.
Avoid caffeinated drinks (coffee and tea dehydrate you)
Step 3: Workout Smart – Best Timing & Routine
The best time to work out depends on your energy levels.
Best Workout Timing for Fasting Women:
Just 1- 2 Hours Before Iftar (low-intensity workouts) – walking, light weights, yoga
After Iftar (best time for strength & cardio) – resistance training, HIIT
Within 1 hour of Suhoor (gentle movement) – stretching, Pilates
Best Ramadan Workout Routine:
2-3x per week: Strength training (light to moderate weights)
2-3x per week: Low-impact cardio (walking, cycling, yoga)
Listen to your body – If you’re fatigued, do gentle movement instead of intense training
Step 4: Iftar – Refuel Without Overeating
It’s tempting to eat everything in sight after a long fast—but overeating leads to bloating and energy crashes.
Heart Healthy Iftar Formula:
Start with: Chia-Goji Hydration + Dates (a modern twist on a sunnah tradition and highly effective!)
High-Quality Protein: Lamb, Lean Beef, Chicken, Fish, Mushrooms, Lentils, Tofu
High-Qualty Fats: Coconut oiil, ghee, nuts, olive oil, avocado, grapeseed oil
Whole-Food Fiber: Vegetables, whole grains, beans, seeds, fruits
Avoid: Sugary drinks, deep-fried foods, processed junk
Maintaining Energy & Progress After Ramadan
The habits you build during Ramadan don’t have to end when the month is over.
Post-Ramadan Fasting Plan:
Continue intermittent fasting (14-16 hours fasting, 8-hour eating window)
Keep up with hydration and mindful eating habits
Stick to balanced meals instead of bingeing after long fasts
This short-guide shares much of the information given in the Ramadan Prep Program where I share even more tools and tips to help you have your best start to Ramadan. Head over to the IHM Forum for more support!
