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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Karnataka releases Rs 300 cr aid for sugarcane growers, Rs 50 per tonne to be credited directly
Bengaluru (PTI): The Karnataka government has released Rs 300 crore as financial assistance to sugarcane growers for the 2025-26 season, with Rs 50 per tonne to be credited directly to farmers who supplied cane to sugar factories across the state, Minister Shivanand Patil said on Wednesday.
The assistance forms part of the state's commitment to provide Rs 100 per tonne over and above the Fair and Remunerative Price (FRP), with the burden to be shared equally between the government and sugar factories, he added.
"As announced by the state government, Rs 300 crore has been released as financial assistance of Rs 50 per tonne to farmers who supplied sugarcane to sugar factories in the state during the 2025-26 season," Patil, who holds Sugarcane Development, Sugar, Textiles and Agricultural Marketing said in a statement.
The minister recalled that at a meeting of sugar factory owners and sugarcane growers convened by the chief minister at Vidhana Soudha on November 8 last year, a decision was taken to provide Rs 100 per tonne over and above FRP.
"It was decided that of the Rs 100 assistance, the state government would bear Rs 50 and the sugar factories would contribute Rs 50," Patil said, adding that the government has now released its share of Rs 300 crore in accordance with the decision.
Based on proposals submitted by sugar factories, the Sugarcane Development Commissioner will release the funds to the Deputy Commissioners. Directions have been issued to ensure that Rs 50 per tonne is directly credited into the bank accounts of farmers, based on the quantity of cane supplied, he said.
Similarly, the Deputy Commissioners have been instructed to ensure that sugar factory managements provide their share of Rs 50 per tonne to eligible farmers, Patil explained.
Providing details of the ongoing crushing season, the minister said, "So far, 521 lakh metric tonne of sugarcane have been crushed, and about 600 lakh metric tonne are expected to be crushed during the season."
During the 2025-26 season, 81 sugar factories have undertaken crushing operations, of which 29 have completed the process, he added.
According to him, the crushing season is expected to conclude by the first week of March, and the financial assistance has been calculated based on the estimated crushing of 600 lakh metric tonne, the minister added.
