FIH Hockey5s World Cup: Simranjeet to lead India men; Rajni to captain women's side
New Delhi (PTI): Simranjeet Singh and Rajni Etimarpu will lead the men's and women's sides respectively as Hockey India on Sunday named the Indian teams for the upcoming FIH Hockey5s World Cup to be held in Muscat, Oman.
While the Hockey5s Women's World Cup will be held between January 24 and 27, the men's event is slated from January 28 to January 31.
Experienced goalkeeper Rajni will have defender Mahima Chaudhary as her deputy, while Mandeep Mor will be the vice-captain of the men's team.
The women's team also comprises Bansari Solanki as the second goalkeeper, with Akshata Abaso Dhekale and Jyoti Chhatri as defenders.
Among midfielders, Mariana Kujur and Mumtaz Khan have been named while Ajmina Kujur, Rutaja Dadaso Pisal and Deepika Soreng have been named as forwards.
The Indian Women are grouped in Pool C along with Namibia, Poland and the United States.
A total of 16 teams will participate in the Hockey5s Women's World Cup which includes Fiji, Malaysia, the Netherlands and hosts Oman in Pool A, while Australia, South Africa, Ukraine and Zambia are in Pool B and Pool D features New Zealand, Paraguay, Thailand and Uruguay.
"The team comprises young players with enough international experience and understanding of the challenges of playing a prestigious event such as the Hockey 5's World Cup," coach Soundarya said in a HI release.
"We are well prepared and are upbeat ahead of the tournament."
The Indian men's team, led by Olympic bronze medallist Simranjeet, includes goalkeepers Suraj Karkera and Prashant Kumar Chauhan.
Mandeep Mor will be joined by Manjeet in defence, while midfield features Mohd Raheel Mouseen and Maninder Singh and forward-line comprises Pawan Rajbhar, Gurjot Singh and Uttam Singh along with captain Simranjeet.
Grouped in Pool B, India will play against Egypt, Jamaica and Switzerland to make the knockout rounds.
The other teams in the fray include the Netherlands, Nigeria, Pakistan and Poland in Pool A and Pool C features Australia, Kenya, New Zealand, Trinidad and Tobago while Pool D includes Fiji, Malaysia, Oman and the United States.
"We have chosen a very balanced team with youth and experience for this exciting format of hockey," coach Sardar Singh said.
"Several players in this squad already have the experience of playing this format and are eager to perform well. We have worked hard for this tournament and look forward to finishing on the podium."
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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.
