How much water should I drink in Ramadan?

December 22, 2025 •

3 min read

Over 50% of people worldwide do not meet the standard daily water intake recommendations, making proper hydration a major concern for those observing the long fasts during the holy month. Knowing how much water should I drink in Ramadan is crucial for preventing dehydration, maintaining energy, and ensuring a healthy fast.

Quick Summary

During Ramadan, aim for 8-12 glasses of water between iftar and suhoor to stay hydrated. A structured drinking schedule, like the 2-4-2 pattern, is highly effective. Incorporate water-rich foods, limit dehydrating beverages, and monitor your body for signs of dehydration to support your fasting journey.

Key Points

Aim for 8-12 Glasses: Between iftar and suhoor, consume 8 to 12 glasses of water to compensate for daytime fluid loss.
Follow a 2-4-2 Schedule: Drink two glasses at iftar, four during the night, and two at suhoor to pace your water intake effectively.
Eat Water-Rich Foods: Incorporate fruits like watermelon and vegetables like cucumber into your meals to aid in fluid retention.
Avoid Dehydrating Drinks: Steer clear of caffeine and sugary beverages, as they can increase urine production and cause fluid loss.
Monitor for Dehydration Signs: Watch for intense thirst, dark urine, or headaches, which indicate you need more fluid during non-fasting hours.
Break Fast with Dates and Water: This traditional method provides an excellent, fast-acting source of hydration and energy.
Adjust for Activity and Climate: Increase your water intake if you are exercising or if the weather is particularly hot.

Optimal Water Intake During Non-Fasting Hours

While general guidelines recommend 2.7 to 3.7 liters of fluid per day for women and men, respectively, this intake must be condensed into the period between iftar (breaking the fast) and suhoor (the pre-dawn meal). Experts commonly suggest aiming for 8 to 12 glasses of water during these non-fasting hours. Instead of chugging a large quantity at once, which can lead to bloating and inefficient absorption, a strategic and spaced-out approach is recommended.

A practical drinking schedule

To achieve the optimal intake effectively, many find a structured drinking schedule helpful. One popular method is the 2-4-2 pattern, which spaces out your intake across the night.

Iftar: Drink two glasses of water immediately after breaking your fast, along with a date. This helps instantly rehydrate your body and provides natural sugars.
Nighttime: Drink four glasses of water throughout the evening, between iftar and bedtime. Keep a reusable water bottle handy as a reminder to sip consistently.
Suhoor: Consume two glasses of water before you begin your fast at dawn. This is your last chance to hydrate and is best accompanied by fiber-rich foods to help with water retention.

Factors Affecting Your Hydration Needs

While general guidelines are useful, your personal water requirements can vary significantly based on several factors.

Climate: If you are fasting in a hot and humid climate, you will sweat more, increasing your fluid loss and the need for higher water intake.
Physical Activity: Strenuous activity or heavy exercise can increase fluid loss. It is advisable to schedule intense workouts after iftar and to compensate with extra water.
Diet: Consuming salty, spicy, or sugary foods can increase thirst and the body's need for fluids. High-fiber foods, on the other hand, can aid in retaining water.
Health Conditions: Individuals with chronic illnesses like kidney disease should consult a doctor for personalized advice on fluid intake during Ramadan.

Comparison of Hydrating and Dehydrating Choices during Ramadan

To maintain optimal hydration, it's not just about the quantity of water but also the quality of the foods and drinks you consume. Here is a comparison to guide your choices.


Feature	Hydrating Choices (Recommended)	Dehydrating Choices (Avoid/Limit)
Drinks	Water, Coconut Water, Buttermilk (Lassi), Fresh Juices (no added sugar), Herbal Teas	Caffeinated Drinks (Coffee, Tea), Sugary Soft Drinks, Energy Drinks
Foods	Watermelon, Cucumbers, Oranges, Yogurt, Soup, Salads	Salty & Spicy Foods (Pickles, Chips), Fried Dishes, Dry Foods
Timing	Sip water gradually between iftar and suhoor	Chug large amounts of water at once
Overall Effect	Replenishes fluids slowly and effectively; aids digestion	Increases urine production and fluid loss; causes bloating

Tips for Sustained Hydration

Beyond following a schedule, several strategies can help you stay hydrated and healthy throughout Ramadan.

Eat Water-Rich Foods: Incorporate foods like cucumber (96% water), watermelon (92% water), and juicy fruits into your suhoor and iftar meals. Their water content is released slowly during digestion, helping you stay hydrated longer.
Consume High-Fiber Foods: Fiber-rich items like oats, chia seeds, and whole grains help your body retain water.
Limit Dehydrating Beverages: Caffeine is a natural diuretic, increasing fluid loss through urination. Minimize or cut out coffee, black tea, and energy drinks during your non-fasting hours.
Monitor Your Urine Color: A simple visual check can indicate your hydration level. Light yellow or clear urine suggests good hydration, while dark yellow or amber urine is a sign you need more fluids.
Reduce Physical Exertion: Limit strenuous activities, especially during the hottest parts of the day. If you must exercise, do so after iftar when you can replenish lost fluids.
Prioritize Dates at Iftar: Breaking your fast with dates and water is not only a tradition but also an excellent way to kickstart rehydration. Dates provide natural sugars and electrolytes.
Create Infused Water: For variety and added vitamins, infuse your water with fruits like lemon, cucumber, or mint to make it more appealing to drink.

Conclusion: Prioritize Proactive Hydration

Determining how much water should I drink in Ramadan is more about a strategic approach than a fixed number. By adopting a structured drinking schedule, focusing on hydrating foods, and avoiding dehydrating culprits, you can manage your hydration effectively. Listening to your body, adjusting for climate and activity, and making informed choices will ensure you complete your fasts with energy and focus, allowing you to engage fully in the spiritual observance of the holy month.

For more detailed guidance on fasting with specific health conditions, consult your doctor. A healthy fast is a mindful and well-prepared one.

Frequently Asked Questions

The most effective way is to follow a spaced-out approach. A popular strategy is the 2-4-2 method: two glasses at iftar, four glasses between iftar and suhoor, and two glasses at suhoor.

No, drinking a large quantity of water at once is not effective. Your body will not be able to retain it all and will pass it out through urination. A gradual intake throughout the night is much more beneficial for sustained hydration.

Foods with a high water and fiber content are best. Examples include cucumbers, watermelon, yogurt, oats, and chia seeds. These foods release their fluid slowly during digestion, which helps keep you hydrated longer.

You should limit or avoid caffeinated drinks like coffee and tea, as well as sugary soft drinks and energy drinks. These act as diuretics, increasing fluid loss from the body.

Common signs include intense thirst, a dry mouth and lips, fatigue, headaches, and dark-colored urine. Monitoring these symptoms can help you know when you need to increase your fluid intake during non-fasting hours.

Room temperature or slightly cool water is better than iced water. Extremely cold water can cause blood vessels to constrict and may hinder digestion. Starting with room temperature water allows for gentle and effective rehydration.

Active individuals should schedule their workouts for after iftar to replenish fluids and electrolytes immediately. They should also consume more water than the standard recommendation and consider electrolyte-rich beverages like coconut water.