The holy month of Ramadan is a time of spiritual reflection, discipline, and fasting from dawn to sunset. But for fitness enthusiasts and athletes, maintaining an active lifestyle while abstaining from food and water presents a unique challenge. How can one balance exercise with fasting without compromising energy levels or well-being?

We spoke to fitness experts Sameer, a UAE-based trainer, and Alberto Bitar, founder of Rē Social Wellness Club, to uncover the science behind fasting, its benefits, and the best ways to stay active during Ramadan. We also asked Dubai residents who work out while fasting to share their key takeaways from their journey.

Fasting during Ramadan is a form of intermittent fasting, also known as ˘—a practice where no food or water is consumed for a set period. Unlike other fasting methods that allow hydration, dry fasting requires complete abstinence from liquids, triggering specific physiological benefits.

Sameer explains, “One of the biggest advantages of dry fasting is autophagy—a process where the body recycles damaged proteins and turns them into new biochemical enzymes and structural proteins. This renewal process benefits skin, hair, nails, bones, and even muscles.”

Fitness expert Alberto Bitar, founder of Rē Social Wellness Club, says that while dry fasting can be a challenge, it also allows the body to reset and build resilience. "Prioritising controlled, intentional movement over high-intensity workouts ensures you maintain strength without overexertion," he explains. "It’s about training smart, staying mindful, and embracing the benefits of this period for both physical and mental well-being."

Research suggests that dry fasting helps detoxify the body, enhances metabolic flexibility, and supports cellular repair.

Emirati inspection officer Noora Al Awadhi agrees, stating: "In my case, working out while fasting is powerful. Energy levels are really high, and my muscle gains have increased. It all comes down to diet and hydration."

However, working out while fasting requires a strategic approach to avoid fatigue, dehydration, or muscle loss.

While fasting may seem like an obstacle to maintaining an active lifestyle, the key lies in strategic adjustments. Dehydration is one of the biggest challenges of dry fasting, making post-sunset hydration crucial, Sameer says, "consuming the same amount of water as you would on a non-fasting day, spread out between iftar (evening meal) and suhoor (pre-dawn meal) is essential. Adding electrolyte-rich drinks like coconut water or salt water can help maintain balance and prevent fatigue."

"One needs to start the day right," adds Sameer. "Suhoor (a meal before the fast begins) should be a well-balanced meal consisting of complex carbohydrates (oats, whole grains) for sustained energy, protein (eggs, yogurt, lean meats) to prevent muscle loss, healthy fats (nuts, avocados) for satiety, and fruits or veggies for added micronutrients and hydration."

And after a full day of fasting, it's naturally tempting to indulge in calorie-dense foods. Sameer, however, warns that common iftar choices like samosas or sambousas (250 calories each) can quickly lead to excessive intake. Instead, he recommends breaking the fast with water, dates, and fresh fruit to "replenish glycogen stores."

"Take a short prayer break before eating a full meal," he said. "It should be a balanced meal incorporating protein, complex carbs, and vegetables, such as soups, stews, grilled chicken, kebab, or fish."

When to work out: Timing is everything

Alberto emphasises that fasting shifts the body's metabolic processes, making strategic workout timing essential to sustain energy and optimise recovery.

Pre-Iftar (Before Sunset) – Best for low-intensity movement like gentle yoga, reformer Pilates, and mobility work. It is a popular choice among residents like Noora and Jumana Mudrik, a 40-year-old fitness enthusiast.

Noora explains, "I prefer working out before iftar because it’s the first thing I do after work. I use all my energy to my advantage, and it helps me start my evening feeling accomplished."

Jumana concurs, except she works out four hours before breaking her fast. "It brings out more energy to keep me energised and engaged in my chores till iftar," she said.

Before Suhoor (Pre-Dawn) – Ideal for breathwork, stretching, or short mobility sessions to gently activate the body.

1-2 Hours After Iftar – The optimal window for strength training and moderate-intensity workouts. One strategy is to break the fast with a light snack, train, and then enjoy a full meal post-workout.

Alberto advises choosing workouts based on energy levels. "Strength training, Pilates, yoga, and mobility exercises are great during Ramadan," he said. "But HIIT and excessive cardio should be minimised to avoid unnecessary strain. Ramadan is a time for spiritual, mental, and physical renewal. I encourage people to focus on mindful movement; whether it’s strength training, yoga, or reformer Pilates and use this month as an opportunity to cleanse from the inside out."

One of the biggest challenges of training during Ramadan is staying hydrated. Both Noora and Jumana emphasise smart hydration strategies:

Noora's hydration routine: "I drink 3L of water between iftar and suhoor and include BCAAs and electrolytes to sustain my workouts."
Jumana's approach: "I maximise liquids—fresh fruit juices, chia seeds, and watermelon at iftar help keep me hydrated."

When it comes to nutrition, both women prioritise protein and clean sources of energy.

Noora's diet: "I stick to white rice, lean chicken, fish, fruits, and vegetables to support muscle recovery."
Jumana's diet: "I include protein-rich foods like eggs, chicken, paneer, and protein shakes."

While thirst is a common struggle, both Noora and Jumana find it manageable. "Thirst during a workout can be tough, but it’s easily achievable with the right mindset," said Jumana.

However, both Noora and Jumana have increased their strength, and endurance, as well as toned their bodies. "Both my strength and endurance have increased since I started fasting and working out," Noora said, with Jumana adding, "I've realised the strength my body possesses. It has toned better and feels more resilient."

For the two fitness enthusiasts, Ramadan is as much about mental resilience as it is about physical endurance; they're always pushing harder.

Fasting has made Jumana's mindset more stable and focused, she says, keeping her motivation on top at all times.

As for Noora, "fasting doesn't stop me from being the best version of myself," she concluded.