The month of Ramadan is a holy month in the Islamic calendar and it is expected that 1.5 billion Muslims fast during this month.

It includes famous athletes and some even take part in competitions while fasting.

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Fasting is not an excuse for a Muslim not to do any sports activity. What's important is to adjust the eating time, the eating habit and training to be suitable for Ramadan.

Here are four ways to stay fit during the month of Ramadan.

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1. Eat Right During Sahur

Those who want to stay fit during daytime must have sahur. Take food low in glycaemic index (GI). There are many types of rice low in GI.

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Consuming carbohydrates with high GI can cause glucose spike. This will cause hunger 2 or 3 hours after sahur. Drink between 300ml and 450ml of water during sahur. Avoid taking coffee or tea because high caffeine content can cause dehydration due to increased urination.

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2. Perform Light Activities

To avoid having gastric, do not sleep after sahur even if you feel sleepy. Ensure a gap of between 30 and 40 minutes after sahur so that food can be digested properly. Do light activities such as cleaning the house or preparing to go to work.

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3. Exercise In The Evening

It is better to exercise in the evening because the lack of water inside the body can be replaced quickly during the breaking of fast. Avoid being exposed or exercising if the outside temperature is above 32°C.

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Rest assured, for those who are fasting, you can get energy from the glycogenolysis and gluconeogenesis processes. These are natural processes inside the body to ensure a normal sugar level.

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4. Eat Right After Fasting

Eat food high in glycaemic index (GI) but in a small amount. Eating too much food high in glycaemic index (GI) can cause blood sugar to spike.

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This sudden change can make your body uncomfortable, easy to get hungry and sleepy. Drink 4 or 5 glasses of water from the breaking of fast until bedtime.

This health information is provided by Dr Abdul Razak Ahmad, team doctor of Johor Darul Ta'zim FC (JDT).

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