One week into Ramadan: What to eat at Sehri to stay strong and hydrated through the day
By now, most gym-goers and athletes have settled into the Ramadan routine. Iftar gets most of the attention. But in reality Sehri decides how your entire day will go.
If Sehri is rushed, oily or low on nutrients, the body feels weak by afternoon. Training intensity drops. Headaches and dehydration kick in. On the other hand, a planned Sehri keeps energy stable, reduces muscle breakdown and helps you reach Iftar without crashing.
For those who lift weights, train in MMA, play cricket or run regularly, this is what a strong Sehri should look like.
What your Sehri plate must include:
Sehri is not about eating the heaviest food possible. It is about eating smart slow energy, enough protein and proper hydration.
1. Oats with milk and nuts
Oats digest slowly. They release energy gradually and help control hunger. Add milk for protein and a few almonds or peanuts for healthy fats. This combination keeps you full for longer hours.
2. Whole wheat chapati with eggs
Two chapatis with omelette or boiled eggs give a balance of carbs and protein. Eggs protect muscle mass during long fasting hours. Avoid very oily preparations.
3. Rice kanji with curd
In many homes, kanji is common. It is light but hydrating. Adding curd improves digestion and adds protein. Keep salt moderate.
4. Peanut butter or chutney with whole grain bread
A simple sandwich works if you are short on time. Peanut butter gives healthy fats and some protein. It slows digestion and keeps hunger under control.
5. Banana or apple
A fruit adds fibre and natural sugars. Banana also gives potassium, which supports muscle function.
6. Soaked chia seeds in water or milk
Chia seeds absorb water and help in hydration. Even one spoon soaked overnight can support fluid balance.
7. Curd or Greek yogurt
Thicker curd or Greek yogurt has more protein. It also cools the body and supports gut health.
8. Grilled chicken in small portion
If you train intensely and want higher protein, a small portion of grilled chicken with chapati is a strong option. Avoid spicy, oily masala versions early morning.
9. Dal with chapati
Lentils provide plant protein and slow-digesting carbs. This is a steady energy meal.
10. Plenty of fluids
Water should not be an afterthought. Start drinking from the moment you wake up for Sehri. Sip steadily. You can also include buttermilk or tender coconut water.
Foods better avoided at Sehri
Certain foods feel filling but actually worsen dehydration or cause energy crashes.
1. Very salty pickles and packaged snacks
Salt increases thirst during the day.
2. Deep-fried parathas in excess
They sit heavy in the stomach and may cause acidity.
3. Sugary cereals
They spike blood sugar and cause early hunger.
4. Too much tea or coffee
Caffeine increases urine output and can worsen dehydration.
5. Spicy, oily leftovers from dinner
They disturb digestion and may cause discomfort during fasting hours.
6. White bread with jam alone
This is mostly sugar and refined carbs. Hunger returns quickly.
7. Soft drinks
They offer no real hydration benefit.
8. Heavy red meat dishes
They take longer to digest and may cause lethargy.
9. Excess sweets
They add calories without sustained energy.
10. Skipping protein entirely
A carb-only Sehri increases muscle breakdown during long fasting hours.
Hydration strategy for the day
Hydration does not begin at Sehri. It begins the previous evening. From Iftar to Sehri, spread your water intake evenly. Do not drink everything in the last ten minutes before Fajr.
For athletes and MMA trainees who sweat heavily, hydration is even more critical. Include:
* Water in small, steady amounts
* Tender coconut water for electrolytes
* Buttermilk for fluid and gut comfort
* Fruits with high water content like watermelon at night
Avoid going to sleep severely dehydrated. Check urine colour before bed and at Sehri. Pale yellow usually indicates better hydration.
Training timing also matters. Intense workouts are better planned after Iftar. If you must train before Iftar, keep intensity moderate and avoid long, draining sessions.
Sleep should not be ignored. Muscle recovery depends on rest. Even if total hours are less during Ramadan, try to maintain quality sleep.
In simple words, Sehri is your fuel tank for the entire day. A balanced plate, controlled salt, enough protein and proper hydration can help gym-goers and athletes stay steady through fasting hours without compromising performance goals.
Ramadan is about discipline. With the right planning, that same discipline can reflect in fitness too.
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NATO, others turn down US call for help in Hormuz: Trump
Washington (PTI): President Donald Trump on Tuesday said NATO and most of US' other allies have rejected his calls to help secure the Strait of Hormuz as the war with Iran entered the third week.
In a social media post, Trump asserted that Iran’s military has been “decimated” and he no longer felt the need for assistance from NATO countries or anyone else.
Last week, Trump had sought help from European nations and others who depend on oil supplies transiting from the Hormuz Strait to safeguard the critical waterway.
“The United States has been informed by most of our NATO “Allies” that they don’t want to get involved with our Military Operation against the Terrorist Regime of Iran, in the Middle East, this, despite the fact that almost every Country strongly agreed with what we are doing, and that Iran cannot, in any way, shape, or form, be allowed to have a Nuclear Weapon,” the US President said in a post on Truth Social.
Iran's attacks on Gulf nations and its grip on the Strait of Hormuz, through which a fifth of the world's oil is transported, have sparked increasing concerns of a global energy crisis and are unnerving the world economy.
“I am not surprised by their action, however, because I always considered NATO, where we spend Hundreds of Billions of Dollars per year protecting these same Countries, to be a one-way street — We will protect them, but they will do nothing for us, in particular, in a time of need,” Trump said.
He said Australia, Japan and South Korea too have turned down his call for help.
“Fortunately, we have decimated Iran’s Military – Their Navy is gone, their Air Force is gone, their Anti-Aircraft and Radar is gone and perhaps, most importantly, their Leaders, at virtually every level, are gone, never to threaten us, our Middle Eastern Allies, or the World, again,” Trump said.
He said that given the scale of recent military successes, the US no longer "need" or desires assistance from NATO countries, adding that it never relied on such support in the first place.
Speaking as President of the United States, the "most powerful" country in the world, "we do not need" help from anyone, Trump said.
The West Asia conflict began on February 28 when the US-Israeli combine conducted airstrikes on Iran.
The Strait of Hormuz, the narrow waterway that connects the Persian Gulf to the open ocean, has effectively been shut following the US and Israel attack on Iran and Tehran's sweeping retaliation.
However, Iranian Foreign Minister Abbas Araghchi had said that from Tehran's "perspective", the strait is "open". "It is only closed to Iran's enemies, to those who carried out unjust aggression against our country and to their allies.”
Earlier in the day, a second Indian-flagged LPG tanker, Nanda Devi, reached the country after safely sailing from the war-hit Strait of Hormuz. On Monday, the first ship, Shivalik, reached Mundra port in Gujarat.
As of now, 22 Indian vessels remain on the west side and two on the east side of the strait.
Indian authorities are in constant touch with all the relevant stakeholders in the region to secure the safe passage of the remaining ships, officials said.
