The Importance of Drinking Water Between Iftar and Suhoor in Saudi Arabia’s Hot Climate

Introduction: Why Drinking Water Becomes a Double Necessity During Ramadan in Saudi Arabia

In the Kingdom of Saudi Arabia, where temperatures remain high for most of the year, fasting during the holy month of Ramadan presents a real challenge. This challenge is not limited to refraining from food and drink for long hours but extends to maintaining proper hydration in hot and dry conditions.
Here, the importance of drinking water between Iftar and Suhoor emerges as a key factor for preserving health, energy, mental focus, and the ability to complete the fast without fatigue or health complications.
Drinking water during Ramadan is not merely a habit; it is a comprehensive health strategy, especially in a climate like Saudi Arabia’s, where fluid loss occurs more rapidly compared to moderate climates.

Saudi Arabia’s Hot Climate and Its Effect on the Fasting Body

Saudi Arabia experiences significantly high temperatures, particularly in cities such as Riyadh, Mecca, Medina, and Dammam, making fasting for long hours a true test for the body. With abstinence from water throughout the day, the body loses substantial amounts of fluids due to sweating and elevated temperatures, leading to dehydration, reduced hydration levels, and symptoms such as headaches, fatigue, and decreased focus. This highlights the importance of replenishing fluids after Iftar—not randomly or excessively, but in a measured, regular manner between Iftar and Suhoor to ensure proper hydration, support vital body functions, and help the fasting individual complete the day with health and vitality in Saudi Arabia’s hot climate.

What Is Dehydration, and Why Are Fasters More Vulnerable?

Dehydration occurs when the body loses more water than it takes in, disrupting normal bodily functions.
During Ramadan, especially in hot climates, the risk of dehydration increases due to:

• Extended periods without drinking

• Excessive sweating

• Not drinking enough water between Iftar and Suhoor

• Relying on sugary drinks instead of water

This underscores the importance of drinking water regularly between Iftar and Suhoor to prevent dehydration and maintain fluid balance in the body.

Why Is Drinking Water Between Iftar and Suhoor Important?

1. Replenishing Fluids Lost During Fasting

During long fasting hours, the body naturally loses significant amounts of water through sweating, breathing, and urination. This loss is even greater in hot climates like Saudi Arabia. Without proper replenishment, the body reaches Iftar in a state of water deficit that requires careful rehydration. Drinking water between Iftar and Suhoor helps restore cellular hydration, improves blood circulation, and supports vital organ functions, especially the kidneys and heart, directly enhancing energy and physical stability.

2. Improving Digestion After Iftar

Iftar meals are often rich in heavy foods, sugars, and starches, which require adequate fluids for proper digestion. Drinking water between Iftar and Suhoor plays a vital role in facilitating digestion, reducing bloating, and preventing constipation, a common issue among fasters. The key is not to drink large amounts at once but to distribute water intake evenly after Iftar, allowing the digestive system to work efficiently without straining the stomach.

3. Preventing Headaches and Fatigue

Headaches, dizziness, and general fatigue are common during Ramadan, especially in hot areas. The main cause is often insufficient water intake. Without adequate hydration, blood pressure drops, oxygen flow to the brain decreases, leading to fatigue and reduced concentration. Regular water intake between Iftar and Suhoor reduces the risk of headaches, boosts energy levels, and allows fasters to carry out daily activities comfortably.

4. Supporting Mental Focus and Clarity

Even mild dehydration can affect cognitive performance, impacting memory, concentration, and response time. With daily life demands in Saudi Arabia—whether work, study, or worship—maintaining mental clarity is essential. Drinking water between Iftar and Suhoor helps enhance brain function, supports mental activity, and reduces feelings of lethargy that may accompany fasting, allowing individuals to stay alert and efficient throughout the day.

5. Maintaining Kidney Health

The kidneys are particularly affected by insufficient water intake, as low fluid levels increase urine concentration, raising the risk of kidney stones and urinary tract infections. During Ramadan, with high temperatures, these risks are amplified if fluids are not adequately replenished. Drinking water in appropriate amounts and spacing it between Iftar and Suhoor supports kidney function, aids in flushing out toxins, and maintains electrolyte balance, protecting fasters from potential health issues even beyond Ramadan.

How Much Water Does the Body Need Between Iftar and Suhoor?

There is no single water intake suitable for all individuals, as needs vary depending on weight, age, daily activity, and health status. However, general recommendations for hot climates like Saudi Arabia suggest drinking approximately 2 to 3 liters of water per day during Ramadan. This quantity should not be consumed all at once after Iftar but distributed evenly between Iftar and Suhoor to allow effective absorption and prevent stress on the stomach and kidneys. Individuals performing physical work, exposed to high temperatures, or engaging in outdoor activities require more water due to higher fluid losses through sweating. In all cases, the key factor is consistency and regularity, as consuming large amounts at once does not ensure proper hydration, whereas smart distribution between Iftar and Suhoor maintains fluid balance, reduces thirst, and supports overall health throughout fasting hours.

Best Practices for Drinking Water During Ramadan

The distribution method is one of the most important guidelines for water intake in Ramadan, especially in hot climates, because how you drink can be as important as how much. Instead of drinking large quantities at Iftar, start with a glass immediately to restore the initial fluid deficit and prepare the stomach after long fasting hours. Then, continue with a glass every hour or two throughout the evening to allow gradual absorption. Before Suhoor, it is recommended to drink two glasses to maintain hydration during sleep, with an additional glass during the Suhoor meal itself to act as a fluid reserve for enduring the next day’s fast. This thoughtful distribution reduces stress on the stomach and kidneys, prevents bloating or nausea, maintains fluid balance, and decreases thirst and fatigue during fasting, making fasting more comfortable and healthier.

Common Mistakes in Drinking Water During Ramadan

1. Drinking large quantities at once: This does not provide effective hydration and often causes bloating and stomach discomfort.

2. Relying on juices and sugary drinks: These do not adequately replace water, increase thirst, and spike blood sugar levels.

3. Neglecting water at Suhoor: Suhoor is the first line of defense against thirst during fasting.

The Relationship Between Water Intake and Temperature in Saudi Arabia

In the hot climate prevailing in most parts of Saudi Arabia, the body loses fluids at a much faster rate than in moderate climates due to increased sweating even without physical effort, high temperatures, and dry air. This continuous fluid loss leads to quicker dehydration, making fasters more susceptible to fatigue, headaches, and reduced focus, especially during long daylight hours in Ramadan. With total abstinence from water during fasting, the body only has a short window between Iftar and Suhoor to compensate, making hydration during these hours crucial. Therefore, the importance of drinking water in Saudi Arabia is doubled, as water not only quenches thirst but also maintains body balance, supports vital functions, helps tolerate heat, and enables the fast to be completed healthily and energetically.

Drinking Water and Skin Health During Ramadan

Insufficient water intake during Ramadan, particularly in hot climates, directly affects skin health and appearance. Water is essential for maintaining cell hydration and vitality. When the body lacks adequate fluids, skin loses its natural elasticity, becomes dry and rough, and the complexion appears dull and fatigued. Dark circles around the eyes may become more pronounced due to reduced hydration and poor blood flow. Over time, skin may look older and less vibrant, even in those who follow external skincare routines. Conversely, regular water intake between Iftar and Suhoor helps hydrate the skin from within, improves elasticity and smoothness, gives a healthy and radiant appearance, reduces dryness and cracking, and supports cell regeneration, making water a key element in maintaining skin health and freshness during Ramadan, especially in Saudi Arabia’s hot climate.

Practical Tips for Drinking Water During Ramadan

To fully benefit from drinking water during Ramadan, particularly in hot conditions, it is not enough to know its importance—you must make it a conscious daily habit. Carrying a water bottle after Iftar serves as a constant reminder to drink without waiting for thirst, which is a delayed indicator of dehydration. Water intake should become a fixed routine, not just an occasional reminder; linking it to specific times, such as after prayers or during supplications, helps make the habit easier and more consistent without mental effort. At the same time, avoid diuretic drinks like coffee, tea, and carbonated beverages, which may provide temporary relief but actually increase fluid loss, raising the risk of dehydration. Observing urine color is a simple, practical way to monitor hydration: a light, transparent color indicates good hydration, whereas a dark color signals the need to drink more. Following these simple, gradual habits transforms drinking water from a burdensome task into a healthy lifestyle practice, ensuring balanced hydration throughout Ramadan.

Conclusion: Water, the Secret to Healthy Fasting in Saudi Arabia

In Saudi Arabia’s hot climate, drinking water during Ramadan is not merely an optional health habit but a vital necessity to maintain body safety and endurance during long fasting hours. Regular water intake between Iftar and Suhoor provides effective protection against dehydration—the main cause of headaches, fatigue, and reduced concentration among fasters. Water also facilitates smooth digestion after Iftar, especially with heavy meals, reducing bloating and constipation while giving the stomach relief. Moreover, water plays a key role in supporting mental focus and clarity, as adequate hydration directly affects brain activity and the ability to work and worship without lethargy. Its role in maintaining kidney health is equally important, aiding toxin elimination and preventing salt buildup, which is critical in hot conditions. With consistent water intake, fasters experience greater energy and physical and psychological stability throughout the month, making water an essential element of healthy and balanced fasting, emphasizing that water is the foundation, moderation is the key, and consistency is the solution.