Getting on court during Ramadan
As we enter the holy month of Ramadan, it may have you wondering “is it safe to play tennis while fasting?” The answer is “yes, just with a bit of extra planning and some adjustments”.
As we enter the holy month of Ramadan, it may have you wondering “is it safe to play tennis while fasting?” The answer is “yes, just with a bit of extra planning and some adjustments”. Consulting a doctor is always advised, especially if you have a pre-existing health condition.
The main things to note are:
Electrolyte balance. While hydrating during Suhoor and Iftar is incredibly important, so is keeping your electrolytes in balance. Electrolytes such as sodium, potassium, and magnesium play a crucial role in maintaining muscle function and hydration – making them very important for exercise. Include electrolyte rich foods like bananas, leafy greens, and yoghurt in your pre-dawn and post fast meals to help.
Post-fast refuelling. If you play while fasting, make sure you break you fast with easily digestible, nutrient rich foods. Including a source of protein for muscle repair, such as lean meat or fish and pairing it with complex carbohydrates like brown rice or wholewheat pasta while help your body repair muscle and replenish your glycogen stores (your body’s fuel for movement).
Listen to your body. This is the most important of all, and everyone will be different. Someone who plays tennis multiple times a week and partakes in other regular exercise may be able to continue their routine close to normal, compared to someone who is less active. Listen to what feels best for you and adjust where needed.
If you aren’t partaking in Ramadan, you can support friends who are by asking if they need to play later in the day than normal or go a bit steadier while fasting.