How to stay well while fasting
- Break the fast gently. The Sunnah is to break the fast with dates and water. Pray Maghrib, then eat the main meal.
- Spread your water. Drinking a lot at once is uncomfortable and much of it is lost quickly. Small glasses through the evening work better.
- Go easy on salt and fried food. Salty and very sweet food makes you thirstier the next day.
- Don't skip suhoor. Eat it as late as you can before imsak, as the Prophet ﷺ recommended. Oats, eggs, beans, bread, yoghurt and fruit keep you going longer.
- Tea and coffee: a lot of caffeine at suhoor can leave you thirsty and with a headache in the afternoon. Count water, not tea, towards your goal.
Who should check with a doctor first
People with diabetes, kidney disease or heart problems, pregnant or breastfeeding women and older people should talk to their doctor before Ramadan. Islam excuses people for whom fasting is harmful. See our missed fasts calculator and the fidya calculator.
The times use the same prayer-time method as our Ramadan timetable. Imsak is 10 minutes before Fajr.
Frequently asked questions
How much water should I drink in Ramadan?
Many adults need around 2 litres between iftar and suhoor, more in hot weather or with physical work. Spread it in small glasses through the night.
When is the best time for suhoor?
As late as you can before imsak. Delaying suhoor is a Sunnah and helps the energy last longer into the day.
Does this plan count calories?
No. It only times your meals and water. For a diet plan, talk to a doctor or dietitian.
Last reviewed: October 2026.
This page was translated from Arabic. If something is unclear or wrong, please tell us.