Is Milk Good to Drink at Suhoor?

December 16, 2025 •

4 min read

Studies have shown that milk can be more effective for long-term hydration than water, suggesting a significant role for milk at Suhoor during Ramadan. This nutrient-dense beverage provides protein, electrolytes, and other essential nutrients to help sustain energy levels throughout the fasting day, but it is not without potential drawbacks, especially for those with sensitivities.

Quick Summary

Milk provides valuable protein, vitamins, and electrolytes for lasting energy and hydration during fasting. However, consider lactose intolerance and potential digestive issues. Optimal choices include low-fat or lactose-free milk, fortified plant-based alternatives, or yogurt. Customize your Suhoor based on your personal tolerance and nutritional needs.

Key Points

Superior Hydration: Milk's electrolytes and protein slow gastric emptying, retaining fluids longer than water for extended hydration.
Sustained Energy Release: Casein, a slow-digesting protein in milk, provides a steady source of energy throughout the fasting day, preventing fatigue.
Check for Intolerance: Individuals with lactose intolerance should choose fortified plant-based milks or yogurt to avoid digestive issues like bloating and cramping.
Choose the Right Type: For those with no sensitivities, low-fat or skim milk provides nutrients with less fat; lactose-free or plant-based milks are excellent alternatives.
Boost Nutrition with Smoothies: Blending milk with dates, oats, and fruits can create a nutrient-dense, energy-sustaining smoothie perfect for a wholesome Suhoor.
Pair with Complex Carbs: Combining milk with whole-grain cereals or oats maximizes sustained energy and feelings of fullness for the day ahead.

The Science Behind Milk and Hydration

When considering your options for the pre-dawn meal, Suhoor, the question of whether milk is a suitable choice often arises. Scientific studies have shown that milk can be a superior fluid for rehydration compared to plain water. This is largely due to its high concentration of electrolytes, proteins, and carbohydrates, which slow down the gastric emptying process. A slower emptying stomach means fluids are absorbed gradually, leading to longer-lasting hydration and a sustained feeling of fullness throughout the day.

The protein content, particularly casein, is a key factor. Casein is a slow-digesting protein that provides a steady release of amino acids, helping to maintain energy levels and prevent muscle breakdown during the long fasting hours. The electrolytes like sodium, potassium, and calcium are vital for maintaining fluid balance, which is crucial for preventing dehydration.

Advantages of Drinking Milk at Suhoor

Superior Hydration: Milk's high electrolyte and nutrient content makes it more effective for long-term hydration than water, helping to combat thirst throughout the fasting day.
Sustained Energy: The slow-digesting proteins (casein) and natural sugars (lactose) provide a gradual and prolonged energy release, helping to stave off fatigue.
Nutrient-Dense: Milk is packed with essential vitamins and minerals, including calcium, vitamin B12, and potassium, which are beneficial for overall health.
Improved Satiety: The combination of protein and fat helps you feel fuller for longer, which can help control appetite during fasting.
Aids Digestion: Milk derivatives like yogurt or buttermilk can introduce beneficial probiotics that aid in digestion and support gut health.

Potential Disadvantages and Considerations

While milk offers numerous benefits, it's not the ideal choice for everyone. The primary concern is lactose intolerance, a condition common in many populations, particularly those of Middle Eastern and South Asian descent. For individuals with lactose intolerance, consuming milk can lead to digestive discomfort such as bloating, cramping, and diarrhea.

Furthermore, for some, the high-fat content of whole milk might be too heavy and cause digestive issues. Lastly, sweetened milk products, like thick shakes or sugary flavorings, should be avoided, as the high sugar content can cause a rapid spike and crash in blood sugar, leaving you feeling more fatigued and hungry later on.

Cow's Milk vs. Alternatives: A Comparison for Suhoor


Feature	Cow's Milk	Lactose-Free Milk	Soy Milk	Almond Milk	Oat Milk
Primary Benefit	Sustained hydration & protein.	All the benefits of cow's milk without the lactose.	High in protein and often fortified with calcium.	Lower in calories, good for those on a calorie-conscious diet.	Smooth, creamy texture, and often fortified with vitamins.
Potential Issues	Lactose intolerance, digestive issues, high fat in whole milk.	May still cause discomfort in some very sensitive individuals.	Can have a strong taste some dislike; phytoestrogens.	Lower protein content; less satiating than dairy milk.	Not as high in protein as dairy or soy milk.
Digestibility	Good for most, but not for those with lactose intolerance.	Excellent for individuals with lactose intolerance.	Generally easy to digest, though some have sensitivities.	Very easy to digest; good for sensitive stomachs.	Easy to digest for most people.
Best for	Individuals with no dairy sensitivity seeking max protein and hydration.	Lactose-intolerant individuals who prefer dairy.	Those needing a solid, plant-based protein source.	Lighter option for those watching calories or fat intake.	Cereal, smoothies, or recipes where a creamier texture is desired.

Tips for Incorporating Milk into Your Suhoor

Pair with Complex Carbs: For the most sustained energy, pair your milk with complex carbohydrates like whole-grain cereals, oats, or bread. This combination will keep you feeling full and energized for longer. Find more tips for a nutritious suhoor meal here.
Make a Smoothie: For a quick and easy option, blend milk (or a dairy-free alternative) with fruits like bananas or dates, and add some nuts or seeds for extra fiber and healthy fats.
Choose the Right Type: If you are lactose intolerant or want a lower-fat option, switch to lactose-free milk, yogurt, or a fortified plant-based milk to avoid discomfort while still getting key nutrients.
Avoid Sugar Overload: Be cautious with overly sweetened milk drinks, as they can cause energy crashes. Stick to naturally sweet additions like dates or fruit.
Test Your Tolerance: Before Ramadan, try incorporating milk or your chosen alternative into your diet to see how your body reacts. Some people find that even small amounts can cause issues.

The Final Verdict

Is milk good to drink at Suhoor? For many, the answer is a resounding yes. Its unique nutritional profile provides sustained hydration, long-lasting energy, and essential nutrients, making it a valuable component of the pre-dawn meal. However, personal tolerance is the deciding factor. Those with lactose intolerance or other sensitivities should opt for fortified plant-based milk or yogurt to reap similar benefits without the digestive upset. By choosing the right type and pairing it thoughtfully with other nutritious foods, milk can be a highly beneficial addition to your Suhoor routine, helping you get through the fasting day with more energy and less thirst.

Conclusion

In summary, milk's effectiveness as a long-term rehydration fluid, combined with its high protein and mineral content, makes it a potent choice for Suhoor. For those without dairy sensitivities, a glass of milk can help maintain fluid balance and energy levels for hours. For others, the diverse range of fortified plant-based milks and probiotic-rich yogurts provide excellent alternatives. The key is to listen to your body and select the option that best supports your personal health goals during the fasting period. Paired with complex carbohydrates and dates, milk can be a simple yet powerful element of a healthy and energizing Suhoor.

Frequently Asked Questions

Yes, drinking milk at Suhoor is excellent for hydration. It contains electrolytes like sodium and potassium, as well as protein, which help the body retain fluid more effectively and for a longer period compared to water.

Yes, milk can help prevent hunger during fasting. The casein protein in milk is digested slowly, providing a sustained feeling of fullness and energy throughout the fasting day.

If you are lactose intolerant, you should avoid regular cow's milk and choose lactose-free milk or fortified plant-based alternatives like soy milk or almond milk to prevent digestive issues like bloating and cramping.

For most people, skim or low-fat milk is a better choice for Suhoor as it provides the nutritional benefits without the heavier fat content, which can sometimes cause discomfort. However, full-fat milk is also an option if you tolerate it well.

Yes, fortified dairy-free milk alternatives like soy, almond, and oat milk can be great for Suhoor, especially for those with dairy sensitivities. They provide hydration and, if fortified, important nutrients.

While warm milk can aid sleep, cold milk is generally recommended for Suhoor, as some sources suggest that warm milk might be harder on the digestive system during fasting hours. If warm milk is your preference, ensure your body tolerates it well.

The best way to have milk at Suhoor is often as part of a balanced meal. Consider blending it into a smoothie with dates and fruits, mixing it with whole-grain oats, or simply drinking a glass alongside complex carbohydrates to maximize satiety and energy.