Exercise While Fasting Is It Safe? Check Out The Answer And Tips

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JAKARTA - The best time to exercise is when the body is filled with food and water reserves as fuel. But how can you do it if you are fasting? athletics coach Jennifer Dix, ATC, says there are several ways to exercise safely during fasting. However, physical activity that you live while fasting cannot be equated with other days.

"If you are physically active while fasting, you have a risk of dehydration and disease due to much higher heat," he said. That's what to watch out for.

When you don't eat and drink for some time, it would be nice to do physical activity slowly.

"PhysICALly, the best and safest time to exercise is when your body is hydrated at most," said Dix, launching Cleveland Clinic, Monday, March 10.

So, if you want to exercise, you should do it at times approaching iftar or breaking the fast, even after breaking the fast. You should store limited energy by avoiding excessive physical activity during the day.

Dix shares tips on exercise while fasting. But keep in mind that all these tips vary depending on the rules and guidelines for the type of fast you do.

Choose the right time to exercise

If possible, do not exercise during the day. On the other hand, take time to exercise before fasting starts or delays until after fasting ends.

"If exercising before fasting starts, you can recover at a time that is still possible to drink before, during, and soon after," said Dix. The same goes for exercise after fasting, provided you end the fast in the right way and drink before going to the fitness center.

Eat healthy foods before fasting begins

If you fast from sunrise to sunset, such as during Ramadan, it is very important not to miss sahur.

"I suggest adding a protein shake while eating sahur," said Dix.

If you can't eat during the day, it will be difficult to get all the protein the body needs, especially for physical activity, so shakes can help complete it.

Sufficient fluid needs

Hydration is a key factor in exercise, including how well you perform and how quickly you recover. If you don't drink enough while fasting, you are at risk of experiencing health problems.

"There is a risk of exercising if you don't drink enough water and don't have fuel in the body system," Dix warned.

"You have to be careful and monitor yourself for the problem of dehydration." The symptoms of dehydration include:

"Avoiding this problem, make sure to focus on hydrating the body after breaking the fast and sahur," advises Dix.

Water is the best way to do it, but certain fruits and vegetables can also help you hydrate your body. It's best to avoid drinking a cup of coffee before fasting, because caffeine can cause dehydration.

Cold the body after exercise

Sweating helps the body control temperature.

"It takes sweat to dry yourself to stay cool," explained Dix.

How to cool the body can be done by wearing clothes that absorb sweat. Choosing the right clothes for exercise can prevent you from getting overheated. Change clothes as soon as possible. This may sound easy, but when you fast, taking off your exercise clothes after exercise becomes more important, especially if you live in a moist place. Finally, rinse your body with cold water. Dix says some people like bathing in icewater or taking a cold shower to cool your body after exercise.

Choose the right food to break the fast

If you plan to exercise after the fast is over, don't eat heavy food right away.

"Start drinking water and eating a little food," advises Dix. You have to start giving yourself fuel without having to feel full.

Make sure you are safe to fast

Before starting fasting, you should consult a health care provider to ensure that fasting is safe for you. Fasting is not safe for people with certain health conditions, and exercising while fasting can quickly cause health problems in people who are already at high risk.