Why water alone isn't enough at suhoor: 7 water-rich superfoods doctors recommend

As fasting rhythms return, medical and nutrition experts are urging people to think beyond plain water at the pre-dawn meal. Proper hydration during suhoor and balanced choices at iftar help the body maintain fluid balance, steady blood sugar and lasting energy throughout the day. Here are seven water-rich foods to prioritise and practical tips to keep you well during the fast.

7 water-rich superfoods to prioritise at suhoor and iftar

These items combine high water content with nutrients that support hydration and satiety, making them especially useful for long daylight fasts.

• Watermelon — Extremely high in water and a natural source of electrolytes like potassium. A generous portion at iftar or a small bowl at suhoor helps top up fluids quickly while providing quick, gentle carbohydrates.
• Cucumber — Crisp, low-calorie and more than 90% water. Add sliced cucumber to salads, wraps or a yogurt dip at suhoor to boost hydration and fibre without heaviness.
• Tomatoes — Versatile for salads, soups or shakshuka. Tomatoes offer water, vitamins and a bit of natural sugar to help maintain blood glucose without a rapid crash.
• Oranges and other citrus — Juicy fruits deliver fluids, vitamin C and fibre. A whole orange at suhoor or a fruit salad at iftar can aid hydration and digestion.
• Yogurt or drinkable yogurt — Contains water, protein and probiotics. Plain or lightly flavoured varieties make an excellent suhoor option for keeping you fuller longer and supporting gut health.
• Leafy greens and hydrating salads — Lettuce, spinach and other greens have high water content plus minerals and fibre. Pair them with healthy fats to slow digestion and extend satiety.
• Broth-based soups — A traditional iftar starter in many households, broth replenishes fluids and electrolytes gently. Choose vegetable- or bone-based broths with added vegetables and lean protein for a balanced first course.

Practical tips to make suhoor and iftar more hydrating and sustaining

Hydration strategy matters as much as the liquids you sip. Aim to spread fluid intake between iftar and suhoor rather than drinking large volumes at once. For communities observing pre-dawn meals in Eastern Time, suhoor often falls between about 4: 00 AM and 6: 00 AM ET depending on the season and location; plan your fluid and food intake with that window in mind so you’re not forced to rush a meal.

• Combine water-rich foods with a source of protein or healthy fat — for instance, yogurt with fruit, or a salad topped with a boiled egg or avocado. Protein and fats slow digestion and help extend the feeling of fullness.
• Avoid high-sugar, rapidly digestible foods at suhoor; they can trigger early hunger. Swap pastries and sweet drinks for whole fruits, grains and dairy-based items listed above.
• Limit caffeinated beverages near suhoor and through the fasting day. Caffeine can increase urine output and add to dehydration risk. Opt for water, herbal teas, milk or diluted fruit options instead.
• Include a small amount of natural salt with meals when appropriate — this can help retain fluids and maintain electrolyte balance, particularly in hot climates or during long fasts.
• Schedule strenuous exercise for after iftar or right before breaking the fast when possible to reduce the risk of dehydration and dizziness.

Who should take extra care

Fasting changes how the body regulates hormones and fluid balance. People with chronic conditions such as diabetes, heart disease, or kidney issues, pregnant or breastfeeding women, the elderly and those on medications that affect fluid balance or blood sugar should consult a medical professional before fasting. Adjusted meal timing, medication schedules or alternative plans may be necessary to fast safely.

In practice, suhoor that pairs hydrating foods with protein and healthy fats, followed by measured fluids between iftar and suhoor, will do more for comfort and health than water on its own. Thoughtful choices help sustain energy, stabilise metabolism and protect hydration through long daylight hours.