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Staying hydrated in Ramadan

By DinFit · Published 29 October 2026 · How these articles are made

Every claim on this page names its source. It has been checked against those sources, not reviewed by a health professional.

European reference values put total water at about 2.0 litres a day for women and 2.5 for men, counting the water in food as well as drinks, in moderate temperatures and activity.1 A registered dietitian writing for the British Dietetic Association suggests fitting your drinks into the night by splitting them evenly between iftar and suhoor, since drinking a lot at once fills you up and takes away your appetite.2 Here is what changes in Ramadan, and what the sources suggest for the hours you can drink.

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What happens to how much you drink?

A 2023 review found that adult athletes drank less water during Ramadan than before it.3 In a 2010 trial, men who had fasted through the day started a run with more concentrated urine than when they were not fasting.4

Who this research is about

That review was of adult athletes who train at least twice a week.3 The 2010 trial had 10 moderately trained men.4

How much should you drink, and how?

A sports dietitian writing for the British Dietetic Association suggests spreading your drinks across suhoor, iftar and the hours between, rather than drinking a lot in one go, which she notes can mean passing more of it as urine.5 A 2025 review adds that drinking more than you need at night can break your sleep by waking you to pass water.6

Who this research is about

The European values are for adults in general, in moderate heat and activity, not for fasting.1 The dietitians' pages are practical guidance rather than studies, and the 2025 review was written for athletes.5, 6

When should you drink?

A 2023 sports medicine guideline for healthy people suggests drinking well between iftar and suhoor and, for fasts longer than 12 hours, having suhoor just before dawn rather than earlier.7 The sports dietitian suggests drinking water steadily after iftar, and after evening prayers if you go to them.5

Who this research is about

The guideline's recommendations are expert opinion, the lowest of its three levels of evidence, and are written for healthy people, most of them for athletes.7

What should you drink, and what should you cut back?

The guideline suggests avoiding coffee and tea between iftar and suhoor, because they make you pass more water.7 The sports dietitian suggests not having too many caffeinated drinks, and making water the main drink at suhoor before a lighter day.5 Both dietitians note that too much salt can make you thirsty during the fast.2, 5 The first counts fluid-rich foods, such as soups, stews, fruit and vegetables, among the ways to take in water.2 Preparing your body for Ramadan looks at easing off caffeine before the month begins.

Who this research is about

Both dietitians' pages are practical guidance, not studies.2, 5

What about training and heat?

The guideline suggests training during the day somewhere cool, ideally indoors, or in the shade, to avoid sweating heavily.7 The sports dietitian suggests avoiding the hottest times of day, and saunas and steam rooms, which add to the risk of dehydration.5 The guideline also suggests making hard sessions before iftar 10 to 30 percent shorter than before Ramadan, because the fast leaves you less hydrated.7 The best time to work out in Ramadan covers when to train.

Who this research is about

These are the guideline panel's expert opinion and a dietitian's guidance, not the results of trials.7, 5

If you live with a health condition, take regular medication, are pregnant or breastfeeding, or have had an eating disorder, talk to your doctor about training and eating while you fast.

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Sources

Every source is described in our own words; none is quoted.

  1. EFSA Panel on Dietetic Products, Nutrition, and Allergies (NDA). Scientific Opinion on Dietary Reference Values for water. EFSA Journal. 2010;8(3):1459. doi:10.2903/j.efsa.2010.1459 Publisher's page
  2. Frascina C. Ramadan and diet. British Dietetic Association, 1 April 2022. On bda.uk.com
  3. Trabelsi K, Ammar A, Boukhris O, et al. Dietary Intake and Body Composition During Ramadan in Athletes: A Systematic Review and Meta-Analysis With Meta-Regression. J Am Nutr Assoc. 2023;42(1):101-122. PMID 35512756. Record on PubMed
  4. Aziz AR, Wahid MF, Png W, Jesuvadian CV. Effects of Ramadan fasting on 60 min of endurance running performance in moderately trained men. Br J Sports Med. 2010;44(7):516-521. PMID 20519256. Record on PubMed
  5. Kausar N. Sport and exercise during Ramadan. British Dietetic Association, 7 April 2022. On bda.uk.com
  6. Trabelsi K, Romdhani M, Morillas Pedreno JJ, et al. Assessment of hydration Status and sleep in athletes during Ramadan month. Tunis Med. 2025;103(7):917-927. PMID 41741344. Record on PubMed
  7. Chamari K, Guezguez F, Khalladi K, et al. Aspetar clinical guidelines: Ramadan fasting and exercise for healthy individuals. Tunis Med. 2023;101(1):1-14. PMID 37682254. Full text on PMC

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