Staying Hydrated During Ramadan
Hydration during a fast is individual
There is no single Ramadan water target that is correct for every adult. Fluid needs change with body size, weather, physical work, pregnancy, illness, medicines and how much fluid your food contains. Use the non-fasting hours to drink regularly rather than trying to force a large amount at one sitting.
A practical approach between Iftar and Suhoor
- Start Iftar with water and continue drinking through the evening.
- Keep water available after Taraweeh or evening activities so drinking is not left until the last few minutes before Fajr.
- Include foods that naturally contain fluid, such as soups, fruit, vegetables and yoghurt if they suit your diet.
- If salty foods make you thirsty, reduce them rather than trying to compensate with a very large drink at Suhoor.
- People working outdoors or exercising in heat need an individual plan and may need medical or occupational advice.
Know the warning signs
The NHS lists thirst, dark yellow strong-smelling urine, passing urine less often, dizziness or light-headedness, tiredness and a dry mouth, lips or tongue among common signs of dehydration. Confusion, persistent dizziness on standing, unusually fast breathing or heart rate, or very little urine can signal more serious dehydration and needs urgent medical assessment.
When fasting and health conflict
If you are unwell, pregnant, elderly, have kidney or heart disease, take medicines that affect fluid balance, or have another condition that changes hydration needs, discuss fasting with a qualified clinician who knows your history. Do not use a generic website water target in place of medical advice.
Sources
NHS: Dehydration · NHS: Water, drinks and hydration
Frequently asked questions
How much water should I drink in Ramadan?
There is no universal Ramadan amount. Needs vary with the person, climate, activity, diet, pregnancy, illness and medicines. Drink regularly through the non-fasting hours and seek individual medical advice when a health condition affects fluid needs.
Does dark urine always mean dehydration?
Dark yellow, strong-smelling urine is one common dehydration sign, especially when combined with thirst or reduced urination. Medicines, foods and some medical conditions can also change urine colour, so concerning or persistent changes deserve medical advice.
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