In today’s world of social media, food myths are rampant. While some of these myths have roots in truth, they can often lead to confusion, particularly when they only apply to certain individuals. For instance, I adhere to a strict rule of not drinking water during meals, as instructed by my doctor. When others learn about my no-water policy, they often reveal that they practice the same, citing concerns that drinking water with meals might dilute digestive enzymes, worsen GERD, or complicate digestion. But is there any scientific evidence to support these claims?
Meet the Expert: Lauren Manaker M.S., R.D.N., L.D, a registered dietitian and nutritionist based in Charleston, SC.
Hydration is essential to overall health, contributing to clearer skin, stronger joints, and optimally functioning organs, not to mention enhancing sleep and mood. However, amidst all the health advice, misconceptions regarding water intake abound. From how much water to consume daily to debates over whether lemon water is superior to regular water, we often find ourselves speculating on how to maximize water’s benefits—frequently without solid medical backing. I consulted a dietitian to clarify whether drinking water with meals is advisable.
What are the benefits of drinking water with your meals?
Unless advised otherwise by a medical professional, drinking water during meals is not only safe but can actually assist in digestion, according to Lauren Manaker M.S., R.D.N., L.D.
“Water plays a crucial role in the digestive process by helping break down the food you consume,” Manaker explains. From the moment you take a bite, “water cooperates with saliva and stomach acid to moisten and soften food, facilitating easier chewing, swallowing, and eventual breakdown in the stomach.”
While some assert that drinking water during meals impairs nutrient absorption, research does not support this notion. “Your body is adept at extracting nutrients from food, and water consumption does not dilute stomach acid or hinder digestion,” confirms Manaker. In fact, drinking water can enhance nutrient dissolution, aiding in their absorption as food moves through the digestive tract.
Additionally, drinking water with meals promotes the smooth transit of food through the intestines, potentially lowering the risk of constipation.
It may also assist in weight management by helping you feel full for longer, thereby reducing the likelihood of overeating and limiting calorie intake during meals.
Who shouldn’t drink water with meals
Certain medical conditions may necessitate avoiding water during meals. I am one of those individuals due to my experience with bariatric surgery, particularly gastric bypass. A key rule of life post-surgery is to keep solid food and liquid intake separate. Adjusting to this guideline can be challenging, but it is critical for several reasons. Primarily, my stomach is roughly the size of a hard-boiled egg, so there isn’t enough space for both food and water simultaneously. In contrast, the average adult stomach is about 12 inches long and 6 inches wide. To meet my stringent protein and nutrient requirements, I must prioritize nutrient-dense solid foods during meals.
Moreover, failing to wait for 30 minutes before and after eating to drink water can lead to discomfort, including nausea and even vomiting. I have learned this through experience and have diligently adapted my eating and drinking regimen over the past five years to meet both my hydration and nutrition goals without discomfort.
Research indicates that individuals with chronic kidney disease or heart disease may also need to limit liquid intake, which could include refraining from drinking water during meals. Nonetheless, it’s vital to consult a healthcare provider regarding these issues.
Conclusion
For the average person, there is no reason to avoid drinking water with meals. However, if you have specific medical circumstances (such as a history of bariatric surgery), it’s crucial to follow your physician’s guidance. If you find drinking and eating at the same time makes you feel overly full, consider taking smaller sips to make the process more comfortable.
