Coffee and Ramadan: Avoid the Caffeine Headache and Time Your Cup
2 min read By Mataye
In brief
In a 2023 study, 55.5% of caffeine drinkers had a withdrawal headache on the first day of Ramadan. How to cut down before, and when to drink at suhoor.
During Ramadan, coffee fits between iftar and suhoor. On the first day, many coffee drinkers get a headache: in a 2023 study of 755 caffeine consumers, 55.5% had a caffeine-withdrawal headache on the first day of fasting. The practical answer to caffeine during Ramadan is to cut down before the month starts, then time your cup well. Here is how.
A caffeine-withdrawal headache is a headache that starts when you suddenly stop the caffeine your body is used to.
Why people get a headache on the first day of Ramadan
An Egyptian study (Magdy et al., 2023, Headache) surveyed 755 caffeine consumers who were eligible to fast. On the first day of Ramadan, 419 of them (55.5%) had a caffeine-withdrawal headache, usually throbbing and moderate. Those affected drank much more caffeine before Ramadan: a median of 316 mg a day, compared with 144 mg for those without a headache.
How to avoid a coffee headache in Ramadan: cut down first
- Two to three weeks before: note how many cups of coffee, tea and energy drinks you have a day.
- Each week: drop one cup, starting with the afternoon one.
- Swap a regular coffee for a lower-caffeine one. A serving of Mataye Mushroom Coffee has 45 mg of caffeine, compared with about 100 mg for a mug of instant coffee (NHS).
- The last week: have your coffee only in the early morning, at what will be suhoor time.
For example: if you drink three mugs of instant coffee a day (about 300 mg, using the NHS estimate), go down to two, then to one in the morning, then to one serving of mushroom coffee (45 mg) at suhoor.
When to drink coffee during Ramadan
| Time | Coffee? | Why |
|---|---|---|
| Iftar | After water and food | Rehydrate first |
| Late evening | In moderation | Caffeine close to bedtime can affect sleep (EFSA) |
| Suhoor | Yes, one cup | A suhoor cup may ease withdrawal during the day |
Sleep is already short in Ramadan, and EFSA notes caffeine close to bedtime can shorten sleep in some adults. If you go back to sleep after suhoor, choose decaf or a lower-caffeine drink.
How much caffeine a day?
EFSA says up to 400 mg a day, spread through the day, raises no safety concerns for healthy adults; the NHS advises no more than 200 mg a day in pregnancy. During Ramadan it is all squeezed into a few hours, so stay well below. More in mushroom coffee and caffeine.
What else to drink between iftar and suhoor
- Water first, spread across the evening.
- A caffeine-free herbal tea in the evening. See our coffee alternatives.
- A lower-caffeine cup at suhoor: decaf or mushroom coffee. Here is how to make mushroom coffee.
New to it? Start with what mushroom coffee is.
Who should ask a doctor first?
People with frequent migraines, a long-term condition, regular medication, or who are pregnant or breastfeeding should speak to their doctor before Ramadan, about fasting and caffeine.
Sources
- Magdy R et al. (2023). Prevalence, characteristics, and factors associated with caffeine-withdrawal headache during the first day of Ramadan. Headache 63(3):360-367. PubMed 36942412
- EFSA, Caffeine
- NHS, Foods to avoid in pregnancy
