Preparing for Ramadan as an Athlete - Practical Tips

As-salamu alaykum, I teach kickboxing and students have been asking how to get ready for Ramadan, so I wanted to share what I told them today. Quick tip before Ramadan starts: begin cutting down on caffeine now. Stopping abruptly on the first fast can bring headaches, tiredness, and rough training. Tapering off over a couple of weeks helps your body adjust. Some other helpful pointers for athletes during Ramadan: - Shift training times if you can. Light sessions before iftar or main workouts about 1–2 hours after iftar usually work best. - Prioritize hydration between iftar and suhoor. Drink steadily through the evening and night instead of trying to gulp it all at once. - Don’t skip suhoor. Aim for slow-digesting carbs, protein, healthy fats, and some electrolytes to keep energy up. - Manage expectations. Your performance might drop a bit, especially at first. Focus on maintaining rather than chasing big gains. - Sleep matters. Try to keep a regular sleep routine - it really helps recovery and energy. - Lower training volume if needed, but keep some intensity so you don’t lose strength and conditioning. - Keep an eye on salt and sugar. Too much of either can hurt hydration and steady energy. Ramadan training is about working with your body, not fighting it. Plan ahead and things get a lot smoother, insha’Allah.