As Ramazan nears its end, simple habits can help you stay energised

Spread water intake between Iftar and Sehri, eat varied nutritious meals, and keep exercise moderate

Ramazan is not about going to extremes — it is about balance. Just as you would approach your everyday routine with moderation, focusing on healthy habits rather than deprivation, you aim to stay consistent: eating at proper intervals, maintaining a nutritious routine, and staying active.

Ramazan is not meant to be a cycle of dehydration by day and overeating by night. By slowing down and approaching it with intention, it can improve your relationship with food and bring greater consistency to your movement and daily habits.

Here's a practical and realistic guide to staying energised and balanced for the remainder of this blessed month.

Hydration: Water is a necessity

The biggest mistake people make when fasting is rehydrating incorrectly. In order to ensure proper timings, there are some dos and don’ts that can save you from bloating and support study absorption.

Don’t:

• Chug 4 glasses of water immediately at Iftar

• Replace water with caffeine-heavy and fizzy drinks

• Forget hydration until Sehri

Do:

Spread your water intake consistently between Iftar and Sehri.

A simple framework:

• 1–2 glasses at Iftar

• 1–2 glasses after dinner

• 1 glass before bed

• 1–2 glasses at Sehri

Avoid excess caffeine

While a lot of us need coffee and tea to function, having too much of it, especially during Ramazan can lead to disturbed sleep and increased thirst, making it more difficult to fast the following day.

If you must have caffeine:

• Reduce the amount

• Avoid it right before bed

• Pair it with extra water

Ramazan is also a great opportunity to reset caffeine dependency.

Bring variety to your plate

Eating the same fried food every night does not just impact your health — it drains motivation.

The same fruit chaat, pakorey, and samosey. Sometimes your body craves change.

Aim to rotate:

• Whole grains (brown rice, oats, quinoa)

• Vegetables (leafy greens, roasted mixes, salads)

• Fruits (watermelon, oranges, berries, dates)

• Proteins (lentils, beans, eggs, fish, chicken)

• Healthy fats (avocado, nuts, olive oil, seeds)

Variety prevents nutrient gaps and keeps meals satisfying.

Exercise during Ramazan

According to the World Health Organisation, consistent physical activity is recommended to reduce chronic illness risk.

Ramazan isn’t a break from movement — it’s a time to adjust intensity.

The best time to exercise:

• 1 hour before Iftar

• Light movement 1–2 hours after Iftar

• 1 hour before Sehri

It is important to keep exercise moderate. Around 20-40 minutes is enough to focus on easy-going exercises such as:

• Squats

• Lunges

• Push-ups

• Core work

• Light cardio

Additionally, low-impact options like light cycling, yoga, pilates, stretching, and walking are ideal on low-energy days.

Evening sports

After Iftar, sports can be safe activities to partake in. Not only would they promote movement but can be a great way to exercise after having a heavy Iftari meal.

In Karachi, there are several racket sports that have been trending, such as:

• Paddle

• Pickleball

• Badminton

Several places also offer discounted prices for small groups during Ramazan as well as deals on certain debit/credit cards.

The bottom line

Ramazan is all about building discipline, not losing yourself.

By hydrating gradually, eating balanced meals, and keeping movement consistent, you support both your physical energy and spiritual focus.

Small and intentional choices each day prevent burnout and help you feel healthier, stronger, and more in control of your habits.