Best time to take electrolytes in Ramadan

Training through Ramadan is absolutely possible — but hydration becomes the limiting factor. After a full day without water, most people break their fast already dehydrated, and that is when headaches, dizziness and flat workouts show up.

The best time: at iftar

For most people the best moment to take electrolytes is right after breaking your fast. You have been losing fluid all day, and your sodium, potassium and magnesium levels are low. Replacing them first helps prevent the headaches and dizziness many people blame on hunger.

The ideal iftar order

1 glass of water with electrolytes — rehydrate first.
Dates or light food — gentle carbs to bring your energy back.
Then your meal — once your body has started to recover.

This simple order restores hydration quickly and makes a post-iftar training session feel much better.

A few extra habits

Keep sipping water between iftar and suhoor instead of drinking it all at once.
Go easy on very salty and fried food at iftar — it makes you thirstier the next day.
Include water-rich foods such as fruit and yoghurt at suhoor.
If you train, the window after iftar is usually the best time for most people.

General guidance only. If you have a heart or kidney condition, or take medication, check with your doctor before using electrolyte supplements.