Water plays a crucial role in maintaining health by aiding digestion, regulating body temperature, and ensuring proper kidney function. However, many people overlook the importance of a structured water intake schedule. For a healthy Muslim male, hydration needs can be planned around daily prayers (Salah) to maintain a balanced routine.
A general guideline suggests that an adult male should drink 2.5 to 3 liters of water daily and urinate around 7-8 times for proper hydration. Let's explore an optimal schedule based on a real-life example.
Sample Daily Water Intake and Urination Schedule
For reference, let’s consider an example of a 67 kg, 5.5 ft healthy male living in a warm climate. His hydration routine aligns with Islamic prayer times and ensures efficient water consumption throughout the day.
Fixed Hydration & Urination Routine
| Time | Activity | Water Intake |
|---|---|---|
| 4:30 AM (Fajr) | Drink water before prayer | 300 mL |
| 5:00 AM | Urinate | - |
| 7:30 AM | Drink water after waking up | 500 mL |
| 8:00 AM | Urinate | - |
| 10:00 AM | Drink water | 300 mL |
| 10:30 AM | Urinate | - |
| 12:30 PM (Zuhr) | Drink water before lunch | 500 mL |
| 1:00 PM | Urinate | - |
| 3:30 PM (Asr) | Drink water | 300 mL |
| 4:00 PM | Urinate | - |
| 6:30 PM (Maghrib) | Drink water before dinner | 300 mL |
| 7:00 PM | Urinate | - |
| 9:00 PM (Isha) | Drink water | 250 mL |
| 9:30 PM | Urinate | - |
| 10:30 PM | Drink water before bed | 200 mL |
| 11:00 PM | Urinate (last before sleep) | - |
Key Takeaways
✔ Total Water Intake: 3 liters per day (adjustable based on weight and climate).
✔ Total Urination Frequency: 7-8 times per day.
✔ Hydration Aligned with Islamic Prayer Times for a Balanced Routine.
✔ Evenly Distributed Water Intake to Prevent Dehydration and Frequent Nighttime Urination.
Adjustments for Fasting (Ramadan or Sunnah Fasts)
For those observing fasting, hydration should be carefully managed between Iftar and Suhoor:
Before Suhoor: Drink 500 mL
Between Iftar & Suhoor: Drink 1.5 L
After Iftar: Drink 1 liter gradually
Drinking too much water at once can overwhelm the kidneys, so it’s best to sip water consistently during non-fasting hours.
Water Intake Adjustments for Winter Season
In winter, the body loses less water through sweat, and the sensation of thirst decreases. However, staying hydrated is just as important to maintain kidney function, prevent dry skin, and support metabolism. Here’s how to adjust your water intake for winter:
Key Adjustments for Winter:
✔ Reduce total water intake slightly to 2–2.5 liters instead of 3 liters.
✔ Drink lukewarm water to avoid cold-related discomfort.
✔ Increase intake of hydrating foods like soups, herbal teas, and warm milk.
✔ Monitor urine color—light yellow indicates proper hydration.
Sample Winter Water Intake & Urination Schedule
| Time | Activity | Water Intake |
|---|---|---|
| 4:30 AM (Fajr) | Drink warm water before prayer | 250 mL |
| 5:00 AM | Urinate | - |
| 8:00 AM | Drink warm water after waking up | 400 mL |
| 8:30 AM | Urinate | - |
| 11:00 AM | Drink herbal tea or warm water | 300 mL |
| 11:30 AM | Urinate | - |
| 1:00 PM (Zuhr) | Drink warm water before lunch | 400 mL |
| 1:30 PM | Urinate | - |
| 4:00 PM (Asr) | Drink warm water | 250 mL |
| 4:30 PM | Urinate | - |
| 7:00 PM (Maghrib) | Drink warm soup/water before dinner | 250 mL |
| 7:30 PM | Urinate | - |
| 9:30 PM (Isha) | Drink water | 200 mL |
| 10:00 PM | Urinate | - |
Key Takeaways for Winter:
✔ Total Water Intake: 2–2.5 liters per day
✔ Total Urination Frequency: 6–7 times per day
✔ Use warm drinks to stay comfortable
✔ Hydrate even when not feeling thirsty