Learning centre · Fasting basics
Hydration during fasting
Water matters even more when you fast. How much to drink and what counts.
3 min read · 01 Nov 2026
Part of our daily water comes from food. When you eat in a shorter window, you may need to drink a little more on purpose.
How much?
A practical guide is about 30 to 35 ml per kilogram of body weight a day — more in hot weather or when you sweat. Pale yellow urine is a good sign.
What you can drink while fasting
- plain water, warm or cold
- black coffee and plain tea without sugar or milk
- lemon water without sugar
During the eating window
Buttermilk, tender coconut water, rasam and soups help too. Go easy on sugary drinks and juices.
If you have kidney or heart disease, your doctor may set a different fluid limit — follow their advice.
References
- European Food Safety Authority. Scientific opinion on dietary reference values for water. EFSA Journal. 2010;8(3):1459.
For education only. It does not replace advice from your doctor.