🏋️ One of the things that we appreciate most about Ramadan is a schedule that is set in stone. That hard stop to whatever it is you are doing right around sunset is a welcome change to open-ended workdays, conflicting family schedules, and intrusive phone calls, and messages at all hours of the day and night. It doesn’t quite make up for the caffeine deprivation, but it does provide a certain balance to the day.

Ramadan is a chance to reset and recalibrate everything from spirituality to mealtimes and exercise routines. The last hour and a half before sunset is prime workout time for many. Sporting clubs and gyms are packed with people exerting that final burst of communal energy before they break their fast. But there’s still a running debate on whether those pre-iftar workouts are effective, or even safe.

When should you work out?

What does the science say? That depends on who you ask. While there haven’t been a lot of medical studies on the impact of prolonged periods of fasting (without water) and exercise, the consensus seems to be that the ideal time to exercise is when you have a little bit of food and water in your body to fuel your system. It is, however, still possible to exercise safely while fasting during Ramadan, according to doctors that we spoke to, as long as you listen to your body and take a few simple guidelines into consideration.

A number of changes occur in the body while fasting that we should be aware of. After 8-12 hours without fresh energy sources, liver glycogen levels drop significantly and the body begins transitioning to alternative fuel sources. Insulin drops and fat burning increases, explains Dr. Hesham Sullamy, a physical medicine specialist at Oasis Clinics. He notes that hormonal shifts also occur with an increase in glucagon and a slight rise in growth hormones. “All of this may result in some of us experiencing a burst of energy in the final hours of fasting during Ramadan. That’s why it’s a good time to exercise for some people but it’s definitely not for everyone.”

Do we burn more fat when we exercise while fasting?

Strictly speaking, yes. Combining exercise with fasting helps you lose more weight than fasting or exercising alone. Aerobic exercise in a fasted state causes you to burn more fat as fuel, says Sullamy, “but we really have to watch what we eat and drink afterwards.”

The problem is hydration

Water intake is vital, and this is where issues can occur for some people. If you are in good physical shape, without serious pre-existing conditions, and already follow a regular exercise routine, Sullamy does not see a problem with fasting exercise. “You should by no means start any kind of new exercise routine in Ramadan.” He also cautions those over the age of 60 or those with systemic issues such as hypertension, diabetes or kidney disease to be careful, seeing as these conditions are more likely to lead to a mineral (electrolyte) imbalance that can cause cramping, fatigue, tingling in the hands and feet, and dizziness.

The kinds of food and amount of water we consume between sunset and sunrise also make a big difference in our pre-iftar athletic performance. In addition to drinking enough water, nutritionists recommend consuming hydrating foods such as fruits, vegetables, soups, and yogurt. Adding a protein shake to your diet during Ramadan can also be beneficial because it can be difficult to consume all the protein your body needs when you aren’t eating throughout the day.

Tips for working out while you’re fasting

Whether you are strength training or doing cardio, it’s a good idea to modify your expectations for your Ramadan workout, according to the Cleveland Clinic guidelines on working out while fasting. The recommendation is to get in a decent workout, but Ramadan is not the time to challenge yourself. The focus should be on quality rather than quantity, and easing into your Ramadan workouts. Even if you've been doing the same classes and the same reps all year, it takes time for your body to adjust to exercise while fasting.