As the sun sets and the fast is broken, few things feel as restorative as a cold drink. After hours without food or water, the body craves hydration, energy and relief from fatigue. With warmer days settling in, two traditional favourites often take centre stage at iftar tables: coconut water and sugarcane juice.

Both are natural alternatives to sugary soft drinks, and both have long been valued for their nutritional properties. Yet health experts say the choice between them should depend less on taste and more on what the body needs at the moment of breaking the fast.

The case for sugarcane juice

Fresh sugarcane juice is known for delivering quick energy. Naturally high in carbohydrates, it provides an immediate glucose boost that can help restore strength after a long day of fasting.

Supporters of sugarcane juice point to its traditional reputation for supporting liver health and flushing toxins from the body. During warmer months, it is also considered cooling, while its mineral content helps replenish fluids lost throughout the day. Some nutritionists note that its antioxidants may contribute to skin health when consumed in moderation.

However, its high natural sugar content means it is best consumed carefully — particularly at iftar, when the digestive system is still easing back into activity.

Why coconut water is often easier on the body

Coconut water, by contrast, is lighter and gentler on the stomach. Naturally low in calories and rich in electrolytes such as potassium and magnesium, it helps rehydrate the body without placing strain on digestion.

Health experts say coconut water can be especially helpful at the start of iftar, when many people experience acidity, bloating or mild discomfort after fasting. It supports digestion, helps balance blood pressure and restores fluids without causing sudden spikes in blood sugar.

Because of its lower glycaemic impact, coconut water is often considered the safer option for people managing diabetes or trying to keep blood sugar levels stable during Ramadan.

Digestive comfort matters

Digestive sensitivity is common after a full day of fasting. While sugarcane juice offers fast energy, consuming it in large quantities can sometimes lead to bloating or gas. Coconut water, on the other hand, is easily absorbed and generally well tolerated, making it a more comfortable first drink at iftar.

Nutritionists often advise starting with water or coconut water, followed by dates or a light meal, before moving on to heavier or sweeter drinks.

So which should you choose?

There is no single right answer. Both drinks offer benefits, but they serve different purposes.

• Choose sugarcane juice if you need a rapid energy boost and do not have blood sugar concerns — ideally in small portions and not on an empty stomach.
• Choose coconut water if hydration, digestive comfort and blood sugar control are the priority, especially at the start of iftar.

Ultimately, moderation is key. Ramadan is not just about restraint during fasting hours, health experts say, but also about making balanced choices when the fast is broken.