Overview
- A structured intake is recommended: two to four glasses of water at iftar, four more spaced through the evening, and two at suhoor, sipping steadily rather than chugging.
- Suggested options include water, coconut water, freshly squeezed juices without added sugar, lemon water, herbal teas, smoothies, lassi, clear broths, milk with dates, and lightly flavored infused waters.
- Nutritionists advise planning suhoor and iftar around protein, fiber, healthy fats, and fermented foods to sustain energy, digestion, and muscle maintenance.
- Coconut water is highlighted for potassium and magnesium to replenish electrolytes, with added electrolytes in the evening suggested for those who train.
- Experts urge monitoring dehydration signs such as dizziness on standing, dark yellow urine, headaches, persistent fatigue, dry mouth, constipation, and dry skin, and they recommend limiting sugary sodas, high‑salt or deep‑fried foods, and excess caffeine.