VoltraRamadan: eating, training and staying hydrated while fasting
On average, healthy adults lose about 1 kg over Ramadan, and most of it comes back within a few weeks of the month ending [3] [1]. Fasting leaves strength and endurance largely intact but cuts all-out sprint power, and in trials, hard sessions went better after iftar than in the fasted hours before it [6] [9] [10]. Spread your water from iftar to suhoor rather than drinking it all at suhoor, and if you have diabetes, agree a plan with your doctor before Ramadan [24] [22].
What happens to your weight
Four meta-analyses of healthy adults found the same pattern: a small drop during the month, then a return afterwards.
| Review | Studies | What it found |
|---|---|---|
| Sadeghirad 2014 [1] | 35 studies | −1.24 kg by the end of Ramadan; most regained within a few weeks, and the loss lasted no more than 2 weeks after Ramadan |
| Fernando 2019 [2] | 70 publications, 2,947 people | Bigger losses in people who started heavier; body fat percentage fell only in people with overweight or obesity; back towards the start 2 to 5 weeks after Ramadan |
| Jahrami 2020 [3] | 85 studies, 4,176 people | −1.02 kg on average; the longer the daily fast, the bigger the drop |
| Wulandari 2025 [4] | 54 studies, 2,857 people | Weight falls from week 2 or 3, is lowest in the first week after Ramadan, then returns; a small drop in fat, none in fat-free mass or body water |
From each review's abstract; Fernando [2] also read in full.
Not all of the loss is fat. In Fernando's analysis, fat-free mass fell too, though by about 30% less than fat mass [2]. In athletes who kept training, body weight and body fat percentage fell by the fourth week while lean mass held, and they took in less energy, carbohydrate and water than before Ramadan [5].
The loss lasts only if the habits do. Sadeghirad's review concludes that lasting weight loss needs structured and consistent lifestyle changes [1].
Strength and endurance while fasting
A 2020 meta-analysis of 11 studies found that Ramadan fasting did not affect strength, aerobic performance, jump height or total work. What fell was mean and peak power in all-out sprint tests, and sprint performance in the morning [6]. Its authors concluded that athletes can compete while fasting with little effect on performance, and that sleep and food should be planned so fatigue doesn't build up [6].
Sleep is part of this. In a meta-analysis of athletes who kept training at least twice a week through Ramadan, total sleep time fell [7]. Saudi Arabia's Public Health Authority suggests 4 to 6 hours of sleep at night in Ramadan, topped up with 1.5 to 2 hours during the day [8]. See how many hours of sleep you need.
Train before iftar or after?
Most studies compared the same training done fasted in the late afternoon with training done at night after iftar.
| Study | Who and how | Result |
|---|---|---|
| Aziz 2012 [9] | 9 trained athletes; hard cycling intervals at 08:00 and 18:00 while fasting, and at 21:00 after iftar | Less work done at 08:00 and 18:00 than before Ramadan; no real drop at 21:00 |
| Triki 2023 [10] | 40 men; whole-body weights 4 days a week, fasted in the late afternoon or fed in the late evening | Squat and deadlift maxes rose only in the group that trained after iftar; muscle size didn't change in either |
| Trabelsi 2013 [11] | 16 bodybuilders; the same comparison | Body weight and body fat unchanged in both groups |
| Trabelsi 2012 [12] | 19 active men; aerobic training fasted or fed | Weight fell in both; body fat percentage fell only in the fasted group |
| Kordi 2011 [13] | 34 athletes; training 1 hour before iftar or 3 hours after | Agility and explosive strength held up in both; weight fell in both |
| Aloui 2018 [14] | 30 amateur footballers; sprint training while fasting at 08:00 or 18:00 | Endurance improved by a similar amount in both |
From each study's abstract. Kordi's athletes chose their own training time; in Aziz's study every athlete did every session.
A 2026 review of 10 controlled training studies found that sessions done while fasting suffer on the day, but that training through the month still kept or improved fitness when training load, recovery, and food and water at night were managed. It concluded that fasted training should not be seen as generally better than training after eating [15]. A sports nutrition review advises moving sessions, where possible, to the start or end of the day or the evening, when you can eat and drink around them [16].
Official advice points the same way:
| Authority | Best time for harder training | Other advice |
|---|---|---|
| Saudi Ministry of Health [17] | Two hours after iftar, or between iftar and suhoor, such as after taraweeh | Don't push beyond what your body can take, mind the heat in summer, and exercise in well-ventilated places |
| Dubai Health Authority [18] | "1-2 hours after Iftar (best for most people)" | Only light walking or stretching in the 30 to 60 minutes before iftar; no hard or long sessions while fasting |
| Qatar National Physical Activity Guidelines [19] | 2 to 3 hours after iftar | A session before sunset should not go past 60 minutes in a row; stop at once if you feel unwell |
The UAE government portal's advice is to avoid exerting yourself physically while fasting and to keep activity moderate [20].
In practice: lift or do intervals one to three hours after iftar, once you have eaten and drunk something, and keep anything before iftar easy. If you train while fasting in the heat, read exercising in the heat first.
Water between iftar and suhoor
From suhoor to iftar you drink nothing, so the whole day's fluid has to fit into the night. In athletes, water intake fell during Ramadan [5], and the bodybuilders in Trabelsi's study had more concentrated urine by the end of the month whether they trained fasted or fed [11].
| Source | Advice |
|---|---|
| Saudi Ministry of Health [21] | 2.5 to 3 litres of fluids between iftar and suhoor; go easy on sweetened drinks and juices, tea and coffee |
| WHO Eastern Mediterranean office [22] | "Drink plenty of water (at least 10 glasses) and eat hydrating foods such as soups, watermelon and green salads." It gives no glass size |
| Dubai Health Authority [18] | The same total as on other days, spread from iftar to suhoor (below) |
| Hamad Medical Corporation, Qatar, for people with diabetes [23] | 8 to 10 cups between iftar and suhoor |
Spread it out rather than loading up at suhoor. Saudi Arabia's Ministry of Health says: "Avoid drinking too much water during Suhoor, because the body gets rid of all the excess water." [24] The Dubai Health Authority puts it this way: "During Ramadan, total fluid needs remain the same; the key is timing and distribution between Iftar and Suhoor." [18] Its schedule:
| When | How much |
|---|---|
| At iftar | 300 to 500 ml |
| Over the 2 to 3 hours after iftar | 500 to 750 ml |
| After taraweeh or light activity | 300 to 500 ml |
| At suhoor | 500 to 750 ml |
| Total | 1.6 to 2.5 litres (calculated) |
Dubai Health Authority [18]. The total is our sum of its ranges (calculated); DHA says the schedule helps reach 2 to 3 litres a day.
Tea and coffee count towards your fluids, though DHA says most should ideally be water, and that caffeine increases fluid loss in large amounts, roughly 4 to 5 strong cups of coffee a day; it suggests a cup of water with each cup of coffee or tea [18]. Others are stricter: the WHO's regional office advises avoiding caffeinated drinks such as coffee, tea and cola [22], and Qatar's guidelines advise avoiding coffee in Ramadan [19]. Passing less urine, or darker urine, is a sign you are short [18]. For daily totals the rest of the year, see how much water you need.
Building iftar and suhoor
Iftar. Break the fast gently. The Dubai Health Authority suggests 2 to 3 dates and a cup of water, then 10 to 15 minutes before the main meal (time that can be used for Maghrib prayer), then a light starter of lentil or vegetable soup and salad, then one balanced plate: half vegetables, a quarter protein such as grilled chicken, fish or legumes, and a quarter whole grains [18]. Many families break the fast with dates and laban, and in the UAE harees and thareed are common Ramadan dishes [20].
Suhoor. Don't skip it, and have it as late as you can [24]. Saudi Arabia's Ministry of Health lists vegetables; bread, preferably whole wheat; protein such as unsalted cheese, laban, milk or eggs; high-fibre foods such as oats, which keep you full longer; and water-rich fruit and vegetables such as lettuce, watermelon, strawberries, oranges and pineapple. It advises avoiding salty foods, such as sausages, processed meats, olives, pickles, salty cheese and sauces, because they make you thirstier during the fast [24].
| Meal | What goes in | Gulf examples |
|---|---|---|
| To break the fast | Dates and water | Dates or rutab, water, laban |
| Iftar plate | Soup and salad first, then half vegetables, a quarter protein and a quarter whole grains | Lentil soup; grilled chicken or fish, or beans; brown rice or whole-wheat bread |
| Suhoor | Protein, fibre, water-rich food, little salt | Eggs, laban, foul, oats or whole-wheat bread, cucumber, watermelon |
Dubai Health Authority [18], Saudi Ministry of Health [24] [21], UAE government portal [20].
Two meals, plus protein. Saudi Arabia's Public Health Authority suggests two main meals at night, one around sunset and one before dawn, plus a light snack if needed [8]. Protein at both helps you stay full, and after training DHA suggests protein with healthy carbohydrates [18]; see how much protein you need.
Fried food and sweets. Saudi Arabia's Ministry of Health suggests grilling, boiling or roasting instead of frying where you can [21]. In its Ramadan advice for people with diabetes, Qatar's Hamad Medical Corporation suggests baking sambousa instead of frying it and not adding butter or ghee to harees or jareesh [23]. The Dubai Health Authority advises strict moderation with sweets [18]; for qatayef, HMC suggests having them only now and then, baked rather than fried, with a low-fat filling and thinner syrup [23]. For the calories, see dates, sambousa and luqaimat.
If you have diabetes
The International Diabetes Federation and the DAR International Alliance (IDF-DAR) sort people with diabetes into three risk levels before Ramadan, using a points score that a doctor works out [25]:
| Risk | Score | IDF-DAR advice |
|---|---|---|
| Low | 0 to 3 | Should be able to fast |
| Moderate | 3.5 to 6 | Advised not to fast; anyone who does should decide with their doctor and stop if any problem arises |
| High | Above 6 | Should not fast |
IDF-DAR Diabetes and Ramadan Practical Guidelines 2021, chapter 5 [25].
Points come from: type 1 or type 2 diabetes and how long you've had it; low-sugar episodes, especially if you don't feel them coming; HbA1c; your treatment, especially insulin and some tablets; whether you check your glucose at home when you should; recent emergencies such as ketoacidosis; heart or blood-vessel disease; kidney function; pregnancy; frailty, problems with thinking, or being over 70 without support at home; heavy physical work; how last Ramadan went; and fasts of 16 hours or more [25]. The score should be redone every year [25].
The guidelines tell everyone with diabetes to break the fast if glucose falls below 70 mg/dL (3.9 mmol/L) or rises above 300 mg/dL (16.6 mmol/L), or if symptoms of low or high sugar, dehydration or acute illness appear [25]. Qatar's Hamad Medical Corporation adds that exercise during fasting hours, especially just before iftar, can bring on low sugar, and puts the best time at two hours after iftar [23].
Plan it with your doctor well before Ramadan. The WHO's regional office tells people with diabetes to "consult a doctor before Ramadan to develop a safe fasting plan or appropriate alternatives" [22]. The Dubai Health Authority says the doctor may need to adjust the dose and timing of medicines and insulin [18], and Qatar's Ministry of Public Health advises carrying on with all prescribed medicines and asking your care team if you have questions about your treatment [26]. See also prediabetes and insulin resistance.
The IDF-DAR guidelines were supported by an educational grant from the drug companies Sanofi and Servier [25].
Who shouldn't fast for health reasons
This section covers medical advice only, not religious rulings. Official health sources in the Gulf name these cases:
- Heart disease. The Dubai Health Authority says: "Fasting is risky and not allowed in the following: recent heart surgery (within the last 6 months), acute heart failure, or unstable angina." [18]
- Diabetes. Hamad Medical Corporation advises against fasting with fragile or unstable diabetes, type 1 diabetes, kidney failure or large-vessel complications, dialysis, poor glucose control, frequent low sugar or not feeling it coming, pregnancy, or ketoacidosis or a hyperosmolar coma in the 3 months before Ramadan [23]. Specialists at Qatar's Ministry of Public Health add people on several insulin injections a day, children with diabetes and pregnant women with diabetes [26].
- Pregnancy. The WHO's regional office says the decision should be made case by case with a health care provider [22]. Qatar's physical activity guidelines say fasting in pregnancy is not recommended, especially in the first three months [19], and the Dubai Health Authority advises against it with severe anaemia, uncontrolled gestational diabetes, repeated low blood pressure, severe vomiting or a high-risk pregnancy [18].
- Older adults and long-term conditions. DHA says older adults can fast after consulting their doctor, and warns that they may feel less thirst [18]. Saudi Arabia's Ministry of Health says patients who want to fast should see their doctor and a dietitian before Ramadan [21].
Official Ramadan advice in the Gulf
| Country | Where the advice is | Topics |
|---|---|---|
| Saudi Arabia | Ministry of Health: the suhoor and exercise pages and the Nutrition and Fasting booklet [24] [17] [21]; Public Health Authority [8] | Suhoor, water, exercise timing, sleep |
| UAE | Dubai Health Authority, Ramadan Health Guide 2026 [18]; UAE government portal [20] | Iftar, suhoor, water, exercise, long-term conditions, pregnancy |
| Qatar | National physical activity guidelines (Aspetar and the Ministry of Public Health) [19]; the ministry's diabetes advice via the Qatar News Agency [26]; Hamad Medical Corporation [23] | Exercise timing, diabetes, water, pregnancy |
| Kuwait | We found no Ramadan advice on food, water or exercise on the Ministry of Health's website | — |
The WHO's Eastern Mediterranean office also publishes Ramadan advice [22]. Ramadan begins with the sighting of the new moon and arrives about 11 days earlier each year in the Gregorian calendar [20], so fasting hours and weather change from year to year.
In Voltra
Voltra has a Ramadan badge. In the You tab, open the Trophy Room: under Limited editions there is one for each Ramadan, starting with Ramadan 1448, for training on 12 days of the month. A day counts when you finish a workout or a cardio session of 10 minutes or more. The badge appears on the first day of Ramadan, going by the Umm al-Qura calendar, and afterwards stays only if you earned it. It's a training badge, so if you set Voltra up for food only, it sits under Outside your focus and isn't counted in your total.
For iftar and suhoor, search dates, laban, lentil soup, harees, foul or sambousa in the Eat tab by their English or Arabic names; they are among Voltra's built-in Gulf foods. Voltra sets a daily calorie target and a protein target for you, the You tab's Eat section shows your daily averages for fibre, sugar and saturated fat, and the Coach answers questions using what you've logged.
Frequently asked
Is it better to work out before or after iftar?
For hard training, after. In studies, intense exercise suffered during the fast but not after iftar, and lifting after iftar built more strength than lifting while fasting. Saudi Arabia's Ministry of Health says two hours after iftar, the Dubai Health Authority one to two hours, and Qatar's guidelines two to three. Keep anything before iftar light.
Do you lose weight in Ramadan?
Usually a little. Meta-analyses of healthy adults found an average drop of about 1 to 1.2 kg by the end of Ramadan, and most of it came back within a few weeks.
How much water should I drink between iftar and suhoor?
Saudi Arabia's Ministry of Health suggests 2.5 to 3 litres of fluids, and the WHO's regional office at least 10 glasses. Spread it from iftar to suhoor rather than drinking it all at suhoor.
Can people with diabetes fast in Ramadan?
Some can, with a plan agreed with their doctor. The IDF-DAR guidelines sort people into low, moderate and high risk: low risk should be able to fast, moderate risk are advised not to, and high risk should not. Break the fast if glucose falls below 70 mg/dL or rises above 300 mg/dL.
Sources
- Sadeghirad B, Motaghipisheh S, Kolahdooz F, Zahedi MJ, Haghdoost AA (2014). Islamic fasting and weight loss: a systematic review and meta-analysis. Public Health Nutr 17(2):396–406. Abstract. 35 studies of healthy adults.
- Fernando HA, Zibellini J, Harris RA, Seimon RV, Sainsbury A (2019). Effect of Ramadan fasting on weight and body composition in healthy non-athlete adults: a systematic review and meta-analysis. Nutrients 11(2):478. Abstract and full text. One author reported seminar fees from Eli Lilly and Novo Nordisk, among others.
- Jahrami HA, Alsibai J, Clark CCT, Faris MAE (2020). A systematic review, meta-analysis, and meta-regression of the impact of diurnal intermittent fasting during Ramadan on body weight in healthy subjects aged 16 years and above. Eur J Nutr 59(6):2291–2316. Abstract. Healthy, non-athletic people aged 16 and over.
- Wulandari F, Naim AJ, Putri UMP, Walker AN, Feng Q (2025). The effect of Ramadan fasting on anthropometric and body composition of healthy adults within different time points: a systematic review and meta-analysis. Int J Obes 49(8):1490–1501. Abstract.
- Trabelsi K, Ammar A, Boukhris O, et al. (2023). Dietary intake and body composition during Ramadan in athletes: a systematic review and meta-analysis with meta-regression. J Am Nutr Assoc 42(1):101–122. Abstract. Adult athletes training at least twice a week.
- Abaïdia AE, Daab W, Bouzid MA (2020). Effects of Ramadan fasting on physical performance: a systematic review with meta-analysis. Sports Med 50(5):1009–1026. Abstract. 11 studies.
- Trabelsi K, Bragazzi N, Zlitni S, et al. (2020). Observing Ramadan and sleep-wake patterns in athletes: a systematic review, meta-analysis and meta-regression. Br J Sports Med 54(11):674–680. Abstract. 13 studies of athletes.
- هيئة الصحة العامة (وقاية)، المملكة العربية السعودية (٢٠٢١). إرشادات الحركة على مدار 24 ساعة للمملكة العربية السعودية: تكامل النشاط البدني والسلوك الخامل ومدة النوم. In Arabic. Ramadan and sleep, p. 27.
- Aziz AR, Chia MY, Low CY, Slater GJ, Png W, Teh KC (2012). Conducting an acute intense interval exercise session during the Ramadan fasting month: what is the optimal time of the day? Chronobiol Int 29(8):1139–50. Abstract.
- Triki R, Zouhal H, Chtourou H, et al. (2023). Timing of resistance training during Ramadan fasting and its effects on muscle strength and hypertrophy. Int J Sports Physiol Perform 18(6):579–589. Abstract.
- Trabelsi K, Stannard SR, Ghlissi Z, et al. (2013). Effect of fed- versus fasted state resistance training during Ramadan on body composition and selected metabolic parameters in bodybuilders. J Int Soc Sports Nutr 10(1):23. Abstract and full text.
- Trabelsi K, el Abed K, Stannard SR, Jammoussi K, Zeghal KM, Hakim A (2012). Effects of fed- versus fasted-state aerobic training during Ramadan on body composition and some metabolic parameters in physically active men. Int J Sport Nutr Exerc Metab 22(1):11–8. Abstract.
- Kordi R, Abdollahi M, Memari AH, Najafabadi MG (2011). Investigating two different training time frames during Ramadan fasting. Asian J Sports Med 2(3):205–10. Abstract and full text. Observational: the athletes chose their training time.
- Aloui A, Driss T, Baklouti H, et al. (2018). Repeated-sprint training in the fasted state during Ramadan: morning or evening training? J Sports Med Phys Fitness 58(7–8):990–997. Abstract.
- Ong JHA, Trabelsi K, Ammar A, et al. (2026). Exercise training in the fasted state during the month of Ramadan: acutely ergolytic but possibly chronically ergogenic? Sports Med Open 12(1):89. Abstract and full text. Narrative review with a systematic search of 10 studies.
- Burke LM, King C (2012). Ramadan fasting and the goals of sports nutrition around exercise. J Sports Sci 30 Suppl 1:S21–31. Abstract.
- Ministry of Health, Saudi Arabia (2026). Sports during Ramadan: boost your health and avoid exhaustion. Last updated 16 September 2026. The ministry's English calls iftar breakfast.
- Dubai Health Authority (2026). Ramadan Health Guide 2026. Nutrition, hydration, physical activity and special-groups sections.
- Aspetar and the Ministry of Public Health, Qatar (2021). Qatar National Physical Activity Guidelines, 2nd edition. Fasting adults, p. 69; pregnancy, p. 70.
- The Official Portal of the UAE Government (2026). Ramadan. Updated 28 September 2026.
- وزارة الصحة، المملكة العربية السعودية (٢٠٢٢). التغذية والصيام. In Arabic. Iftar, pp. 4–5; fluids, p. 7; cooking and patients, pp. 8–9.
- World Health Organization, Regional Office for the Eastern Mediterranean (2026). Ramadan 2026: A time for health. A time for giving. Diabetes, pregnancy and healthy-diet sections.
- Hamad Medical Corporation, Qatar. Diabetes and Fasting During Ramadan. Advice for people with diabetes.
- Ministry of Health, Saudi Arabia (2026). Suhoor. Last updated 16 September 2026.
- International Diabetes Federation and DAR International Alliance (2021). Diabetes and Ramadan: Practical Guidelines 2021. Risk score, chapter 5, pp. 93–95; when to break the fast, p. 130. Supported by an educational grant from Sanofi and Servier. Also published in Diabetes Res Clin Pract 185:109185 (2022).
- Qatar News Agency (2026). Doctors at MoPH advise diabetic patients to take necessary precautions for safe fasting (21 February 2026). Quotes specialists in the Ministry of Public Health's non-communicable disease programme.
Sources checked on 30 September 2026.
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