How much water should I drink between Iftar and Suhoor?

December 8, 2025 •

3 min read

According to health experts, drinking 8-12 glasses of water is generally recommended for adequate hydration during the non-fasting hours of Ramadan. To figure out precisely how much water should I drink between Iftar and Suhoor, it is vital to distribute your intake strategically and consider individual needs.

Quick Summary

Aim for at least 8 to 10 glasses of water, distributing your intake gradually between Iftar and Suhoor instead of drinking a large volume at once. Integrate hydrating foods and avoid dehydrating beverages like caffeine and sugary drinks to support your body's fluid balance during fasting.

Key Points

Aim for 8-10 glasses: Most adults should aim for 8-10 glasses (roughly 2-3 liters) of water and fluids between Iftar and Suhoor.
Follow the 2-4-2 schedule: Drink 2 glasses at Iftar, 4 glasses between meals, and 2 glasses at Suhoor for optimal absorption.
Incorporate hydrating foods: Eat water-rich fruits and vegetables like watermelon, cucumbers, and oranges during non-fasting hours.
Avoid dehydrating drinks: Minimize or eliminate caffeine (coffee, tea, soda) and high-sugar drinks, which can increase fluid loss.
Limit salty and spicy foods: These foods increase thirst and can lead to dehydration, so opt for moderately seasoned meals.
Monitor your urine color: Pale yellow urine indicates good hydration, while a darker color suggests you need more fluids.
Prioritize electrolytes: Replenish electrolytes with foods like bananas, yogurt, or by adding a pinch of salt to your water.

During the holy month of Ramadan, when daily fasts extend from dawn until sunset, managing hydration is a primary concern for many. While a set number like 'eight glasses' is often cited, individual needs can vary significantly. The most effective approach is to create a strategic hydration plan that works with your body's rhythm and a balanced diet.

Why strategic hydration is critical during Ramadan

Fasting can lead to mild to moderate dehydration, which can cause headaches, fatigue, and difficulty concentrating. Replenishing fluids and electrolytes during the limited window between Iftar and Suhoor is essential for maintaining health and energy. Simply chugging a large amount of water at once, however, is inefficient as the body will flush out the excess quickly. A staggered approach allows for better absorption and retention of fluids throughout the night.

The importance of timing your water intake

Experts suggest a practical drinking pattern to maximize fluid absorption. A common and effective model is the 2-4-2 rule:

Iftar (Break Fast): Drink 2 glasses of water. Starting with water rehydrates the body quickly and prepares it for food.
Evening (Between Iftar and Suhoor): Sip 4 glasses of water gradually over the night. This slow, steady intake prevents bloating and ensures sustained hydration.
Suhoor (Pre-Dawn Meal): Have 2 glasses of water before the fast begins again. Pair this with hydrating foods for best results.

Optimizing your diet for maximum hydration

Your fluid intake isn't solely dependent on water. Food choices play a huge role in supporting your hydration levels. Opting for water-rich foods and avoiding dehydrating ones is a key strategy for a healthier fast.

Foods that help and hinder hydration

Hydrating Foods

Fruits: Watermelon, oranges, strawberries, cantaloupe, and peaches are all high in water content.
Vegetables: Cucumbers (96% water), lettuce, tomatoes, and spinach add fluid and nutrients.
Soups and Stews: Broth-based soups are an excellent way to replenish fluids and electrolytes.
Dairy: Yogurt and cottage cheese offer hydration, protein, and beneficial probiotics.

Dehydrating Foods and Drinks

Caffeine: Coffee and tea are diuretics, meaning they increase urination and lead to fluid loss.
Sugary Drinks: Sodas and artificial juices cause your body to require more water to flush out the excess sugar.
Salty and Spicy Foods: High-sodium and very spicy meals increase thirst and cause your body to lose fluids.

Comparison table: Hydration approach differences


Feature	Strategic (Recommended) Hydration	Inefficient (Chugging) Hydration
Water Intake Method	Sip water gradually throughout the night.	Drink a large volume of water at Iftar or Suhoor.
Absorption	Body absorbs fluid slowly and effectively, retaining it for longer.	Body processes and expels excess water too quickly.
Energy Levels	Sustained energy throughout the day from prolonged hydration.	Rapid energy spike followed by a crash and increased fatigue.
Bloating and Discomfort	Minimal discomfort, as the intake is paced out.	Can cause bloating, discomfort, and frequent urination.
Thirst Management	Thirst is better managed by consistent fluid and food intake.	Increased thirst during the day after a rapid fluid flush.

How to create your personalized hydration plan

Creating a plan tailored to your specific circumstances is the most effective method. Consider your climate, physical activity, and overall health. For those in hotter climates or with more active lifestyles, a higher total water intake is necessary. Likewise, some individuals may have health conditions that require extra attention to their fluid intake.

To begin, assess your starting point. If you typically drink less than the recommended amount, increase your intake slowly. Use a reusable water bottle to track your progress and set phone reminders to help you stay on schedule. Listen to your body's signals; light-colored urine is a good indicator of adequate hydration, while dark yellow urine suggests you need more water.

Conclusion: Making smart hydration a habit

Ultimately, figuring out how much water should I drink between Iftar and Suhoor is a matter of mindful and strategic practice rather than strict adherence to a single number. By distributing your water intake, incorporating hydrating foods, and avoiding dehydrating beverages, you can ensure a healthy and energized Ramadan. Listening to your body and adjusting your habits based on your individual needs will be the key to a comfortable and fulfilling fast. Prioritizing hydration is an investment in your overall well-being throughout the holy month and beyond.

Frequently Asked Questions

For healthy adults, aiming for about 2 to 3 liters of water and other fluids is recommended between Iftar and Suhoor. However, this amount can vary based on factors like climate, activity level, and individual health.

Sipping water slowly and consistently between Iftar and Suhoor is far more effective for hydration than chugging a large amount at once. Rapid intake can lead to bloating and your body expelling the excess fluid quickly.

Yes, it is best to limit or avoid caffeinated drinks like coffee and tea during the non-fasting hours. Caffeine acts as a diuretic, which increases urination and can lead to fluid loss, hindering your hydration efforts.

For Suhoor, focus on water-rich foods that release fluid slowly. Good options include fruits like watermelon and oranges, vegetables like cucumbers, and yogurt. These foods, along with whole grains, help you stay hydrated longer.

Common signs of dehydration include dark yellow or amber urine, fatigue, headaches, dry mouth, and dizziness. Monitoring your urine color is one of the easiest ways to gauge your hydration level.

Yes, consuming salty and spicy foods significantly increases thirst and can cause your body to lose more water. It is best to avoid overly salted or processed snacks during your eating window.

Absolutely. Around 20-30% of your total fluid intake comes from food. Including hydrating fruits, vegetables, and soups can help you meet your hydration goals during Ramadan.