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∙ Refrain from eating

Fasting for several hours at a time forces the body to draw on its carbohydrate stores and draw energy from its fat cells.
Fasting during Ramadan also helps rest the digestive system, regenerate the intestinal mucosa, and improve insulin sensitivity.
Fasting also has a detoxifying effect, primarily through autophagy. This allows cells to eliminate waste and any unwanted foreign matter (viruses, bacteria, toxins, etc.), thus helping to rejuvenate aging or defective cells and renew the immune cell pool.

∙ Nutritional Tips During Ramadan

It is recommended to prioritize nutrient-rich and energy-dense foods such as whole grains, nuts, seeds, and water-rich fruits.

∙ Avoid excessive salt consumption.
∙ Drink Plenty of water.

Drink plenty of water (at least 10 glasses) and consume hydrating foods such as soup, watermelon, and green salad.

Avoid caffeinated beverages like coffee, tea, and cola, as caffeine can cause some people to urinate more frequently, which can lead to dehydration. Also, remember that sugary carbonated drinks will add extra calories to your diet.

On the other hand, Iftar should begin with dates and include hydrating soups, lean proteins, while limiting excessive consumption of sugars, red meat, and pastries.

∙ Eat three dates to break the fast. Dates are an excellent source of fiber.

∙ Incorporate plenty of vegetables into your meals to get essential vitamins and nutrients.

∙ Choose whole grains, which provide the body with fiber and energy.

∙ Enjoy grilled or baked lean meats, skinless chicken, and fish for a good portion of healthy proteins.

∙ Generally, avoid fried and processed foods high in fat or sugar.

∙ Savor your meal and avoid overeating by eating slowly.

Have a light Suhoor every day. This is particularly important for certain groups such as the elderly, adolescents, pregnant and breastfeeding women, as well as children who choose to fast.

∙ Exercising During Ramadan

By following a few tips:

1- Adjust the intensity and frequency of your workouts during Ramadan.

2- Exercise at the right time.

3- Drink, drink, and drink more water.

4- Warm up before exercising.

5- Stretch after exercising.

6- Consume the right foods.

7- Eat well during Suhoor.

8- Get enough sleep.

9- Listen to your body.

References :
https://www.hck.ma/fr/info-sante/infosante-la-pratique-sportive-durant-le-ramadan/?page=3 https://www.doppelherz.ma/specials/ramadan
https://www.emro.who.int/fr/noncommunicable-diseases/campaigns/stay-healthy-during ramadan.html