Can I exercise or go to the gym while fasting?

Detailed answer

Yes. Exercise does not break your fast, and staying active in Ramadan is good for your health. The key is to adjust when and how hard you train, because your body has less water and fuel during the day.

Best times to train

• Shortly before iftar: a light or moderate session in the last hour of the fast, so you can drink and eat straight afterwards.
• After iftar: wait about two hours after your meal, then train. This is the best time for harder sessions, because you are fed and hydrated. Many people train after Taraweeh.
• Before suhoor: possible for early risers, as long as you still eat and drink well before Fajr.

How hard?

• Aim to maintain your fitness rather than set new records.
• Reduce the intensity and length of sessions on fasting days, especially cardio in warm weather.
• Walking, light jogging, stretching, yoga and lighter weights work well during the day.
• Avoid training outdoors in the heat of the day.

Fuel and fluids

• Eat a balanced suhoor with protein and slow-release carbohydrates.
• Drink water steadily between iftar and suhoor; see avoiding dehydration.
• Include protein at iftar to help your muscles recover; see a healthy iftar.

Listen to your body

Stop at once if you feel dizzy, faint or confused, or have chest pain. If you become unwell, you may break the fast and make up the day later. Islam does not ask you to harm yourself: "Allah intends ease for you and does not intend hardship for you" (Al-Baqarah 2:185). If you have a heart condition, diabetes or another health problem, ask your doctor first, ideally one who understands fasting.

What about sweating and showers?

Sweating does not affect the fast, and you can shower after training; see showering while fasting. Just be careful not to swallow water.

A balanced Ramadan

Ramadan is above all a month of worship. A shorter workout that leaves you energy for prayer, Quran and Taraweeh is a better choice than a long session that leaves you exhausted.