The holy month of Ramadan is a time of spiritual reflection and discipline, with fasting from dawn to sunset being a key practice. For fitness enthusiasts, this presents a unique challenge—staying active while abstaining from food and water for long hours. However, many in Dubai have found ways to maintain their workout routines without compromising energy levels or overall well-being.
To understand the science behind fasting and its impact on fitness, we spoke to UAE-based trainer Sameer and Alberto Bitar, founder of Rē Social Wellness Club. They shared insights into how fasting affects the body, the benefits of dry fasting, and the best strategies for staying active during Ramadan. Dubai residents who continue their fitness journeys while fasting also revealed their experiences and key takeaways.
The Science of Dry Fasting
Unlike other fasting methods that allow hydration, Ramadan requires complete abstinence from both food and water during daylight hours. This triggers a physiological process called autophagy, where the body recycles damaged proteins to create new enzymes and structural proteins. Sameer explains that this renewal process benefits everything from muscles and bones to skin, hair, and nails.
Alberto Bitar highlights that while dry fasting can be physically demanding, it helps the body reset and build resilience. He recommends prioritizing mindful, controlled movements over high-intensity workouts. “It’s about training smart, staying intentional, and embracing the physical and mental benefits of this period,” he says.
Research suggests that dry fasting promotes detoxification, enhances metabolic flexibility, and supports cellular repair. Noora Al Awadhi, an Emirati inspection officer, has personally experienced these benefits. “For me, working out while fasting has been powerful. My energy levels are surprisingly high, and my muscle gains have improved. It all comes down to proper nutrition and hydration,” she says.
Balancing Workouts and Fasting
Maintaining an active lifestyle during Ramadan requires strategic planning to prevent fatigue, dehydration, and muscle loss. Hydration is one of the biggest concerns, and Sameer stresses the importance of replenishing fluids after sunset. “It’s crucial to consume as much water between iftar and suhoor as you would on a regular day. Adding electrolyte-rich drinks like coconut water or salt water can help maintain balance and prevent fatigue,” he advises.
The first meal of the day, suhoor, plays a crucial role in sustaining energy. Sameer recommends a well-balanced meal with complex carbohydrates like oats and whole grains, protein sources such as eggs and yogurt, healthy fats from nuts and avocados, and hydrating fruits and vegetables.
After a day of fasting, it’s tempting to indulge in calorie-heavy foods at iftar. However, Sameer warns against excessive intake of fried and sugary foods. “A good approach is to start with water, dates, and fresh fruit to restore glycogen levels, then take a short break for prayer before consuming a balanced meal with protein, complex carbs, and vegetables,” he suggests.
The Best Time to Work Out During Ramadan
Alberto emphasizes that fasting alters the body’s metabolic processes, making workout timing crucial for sustaining energy and ensuring proper recovery. Different schedules work for different people:
Pre-Iftar (Before Sunset): Ideal for light activities like yoga, reformer Pilates, and mobility exercises. Many Dubai residents prefer this time as it helps them use up their remaining energy before breaking the fast. Noora finds it beneficial, saying, “I like working out before iftar as it helps me stay productive and gives me a sense of accomplishment.” Jumana Mudrik, a 40-year-old fitness enthusiast, agrees, saying she schedules her workouts a few hours before sunset to maintain energy levels throughout the day.
Before Suhoor (Pre-Dawn): Best suited for gentle stretching, breathwork, or short mobility sessions to activate the body before fasting begins.
1-2 Hours After Iftar: This is considered the best window for strength training and moderate-intensity workouts. Some people prefer breaking their fast with a light snack, working out, and then having a full meal afterward.
“Ramadan is a time for renewal—spiritually, mentally, and physically,” says Alberto. “I encourage people to focus on mindful movement, whether it’s strength training, yoga, or Pilates, and use this period to cleanse from the inside out.”
Staying Hydrated and Well-Nourished
Hydration remains one of the biggest challenges when working out during Ramadan. Both Noora and Jumana emphasize smart hydration strategies to sustain their energy.
Noora ensures she drinks at least three liters of water between iftar and suhoor, incorporating BCAAs and electrolytes into her routine. Jumana maximizes hydration by consuming fresh fruit juices, chia seeds, and water-rich foods like watermelon at iftar.
When it comes to nutrition, both women prioritize clean, protein-rich foods to support muscle recovery. Noora sticks to white rice, lean chicken, fish, and vegetables, while Jumana includes eggs, paneer, chicken, and protein shakes in her diet.
Although thirst can be a challenge, both women agree that it’s manageable with the right mindset. “It’s tough at times, but it’s achievable,” says Jumana. “I’ve realized my body is stronger than I thought. I feel more toned and resilient.”
A Test of Mental and Physical Strength
For both Noora and Jumana, fasting and fitness go hand in hand. They see Ramadan not as an obstacle but as an opportunity to push their limits, both physically and mentally. Noora feels stronger and more enduring, while Jumana believes the fasting experience has sharpened her mindset and motivation.
“Fasting doesn’t stop me from becoming the best version of myself,” says Noora. For her and many others in Dubai, Ramadan is more than just a month of fasting—it’s a time of renewal, growth, and transformation.