To drink or not to drink: the water dilemma at mealtime

After enjoying a delicious meal, you get ready to drink a large glass of ice water. Doesn’t this risk causing digestive problems?

In 1913, a doctor wrote a letter to the editor of the Journal of the American Medical Association :

“We are often called upon to treat people suffering from severe cramps that appear suddenly during or just after a meal. In most cases we find that the person has drunk large quantities of water that is too cold. »

This century-old observation raises questions that still leave us perplexed today. When is the best time to drink water in relation to our meals? And does water temperature matter?

Despite constant reminders to stay hydrated, many of us remain as confused as our great-grandparents about when and what type of water we should drink. A study published in 2023 in the journal Antioxidants highlights this ongoing dilemma:

“Recommendations for total daily fluid intake are less common and less specific than dietary recommendations. »

Indeed, traditional wisdom and modern advice often conflict when it comes to drinking water at mealtimes. Although research has yet to provide definitive answers, there are a number of commonalities.

The mechanisms of water and digestion

Once the meal is finished, the digestive system is just getting started. A break from hydration after a meal could make a difference, especially for people who have digestion issues.

Refraining from drinking for two hours after eating can help keep the lower esophageal sphincter tight, according to Dr. Manisha Ghei, an internist and functional/integrative medicine physician at Praana Integrative & Functional Medicine in Texas. This sphincter is made up of ring-shaped muscles at the lower end of the esophagus that close to prevent food from coming back up. When this valve doesn’t work properly, it can lead to gastroesophageal reflux, which can cause symptoms like burning, nausea, and regurgitation.

This doesn’t mean you should always avoid drinking water. However, explained to Epoch Times Dr. Ghei, the timing of hydration can play a role in the onset of digestive discomfort.

“Our bodies need water to go through all biochemical processes, including making our enzymes and stomach acids,” she explained.

Water – made up of hydrogen and oxygen – is vital to all organs of the body and pushes food through the intestines, preventing and relieving constipation.

Ancient advice

Dr. Ghei is trained in Ayurvedic medicine – an ancient holistic medical practice originating in India that focuses on correcting imbalances in the body – and is familiar with traditional Chinese medicine. She often helps her patients, especially those with gastrointestinal symptoms, fine-tune their water drinking habits. She suggests drinking as little as possible during meals.

Dr. Ghei’s hydration suggestions include:

• Stop drinking 20 to 30 minutes before a meal.

• If you drink while eating, you should slowly drink sips of room temperature water.

• Try not to drink for at least 90 minutes to 2 hours after eating.

Modern views

Contrary to traditional beliefs, some experts say that drinking water with meals does not significantly dilute digestive juices. In fact, recent advice advocates drinking more water, especially around mealtimes, to help with weight loss, although clinical evidence is conflicting.

Suggestions to drink a full glass of water just before or during a meal for weight loss were based on short-term animal studies, according to Dr. Robert H. Shmerling, a corresponding faculty member at Harvard Medical School. term and small in magnitude. The benefits were “modest” at best, he wrote in a 2024 article.

Dr. Shmerling’s advice? There is rarely a downside to drinking more water, unless forcing yourself to drink when you’re not thirsty becomes inconvenient.

The intermediate approach

Eric Berg, chiropractor and health influencer, advocates a balanced perspective.

“The body is intelligent; when it senses excess fluid, it works harder, producing more acid to maintain the pH levels needed for efficient digestion,” Eric Berg wrote on his website in June. He advises drinking more slowly if you experience bloating after drinking with meals.

Eric Berg stresses that hydration recommendations can be confusing because “everyone’s body follows its own rules.” This individual variation makes intuition an important part of the equation, although drinking more mindfully – especially while eating – is good advice for everyone.

“The key is moderation,” writes Eric Berg. “By hydrating yourself throughout the day, you feel less obliged to refill your meals at mealtimes. »

Unexpected results

Water temperature could play an important role in digestion and overall health. Dr. Ghei suggests avoiding drinking ice water, especially while eating, a view shared by traditional Chinese medicine.

A study PLoS One carried out in 2024 on 172 Korean adults revealed two unexpected results regarding water temperature and body composition. A popular belief is that cold water promotes weight loss through thermogenesis (the way the body increases its temperature or energy production). However, the study showed that participants who preferred cold water had a higher body mass index and a larger waist circumference.

The study also observed that drinking water before bed was “significantly associated” with lower BMI, regardless of total water intake per day. According to the researchers, this could be explained by the fact that drinking water before sleeping increases blood circulation. To support their hypothesis, they mentioned another study that found high blood viscosity — meaning the blood is thicker and doesn’t flow as easily — could be a risk factor for obesity.

Meet water needs

Adults should drink between 2.5 and 3.5 liters per day. The exact amount depends on gender, body weight, age and activity level. Medical conditions and medications also influence hydration needs.

According to Dr. Ghei, the average person should drink 3 ounces of water per pound of their body weight daily. This represents 1.5 liters of water for a 50 kg person. She also advises pairing each cup of coffee with an equal amount of water to offset its diuretic effects. (Coffee is a diuretic, meaning it increases urine production).

Water needs can also be met by liquid foods like soups. A number of water-rich plants can help with hydration, including cucumbers, tomatoes, lettuce, asparagus, cauliflower, strawberries, mushrooms, cabbage and watermelon.

Other situations may require us to drink more water, including:

• Strenuous activity, including strenuous exercise.

• Illnesses, especially those that cause fluid loss, such as diarrhea.

• Diets high in protein, as meat contains no water and requires more enzymes to be broken down.

• Excessive sweating because fluids need to be replenished.

Boost energy with water

In addition to drinking more water each day, Dr. Ghei suggests enriching water with minerals to increase its benefits and improve its taste. Lemon and unrefined salt can be mixed with water to provide traces of minerals and vitamins.

Drinking more water can have a cascade of health benefits, she added, including boosting energy through better mitochondrial function. Mitochondria are the energy powerhouse of the cell, and they need oxygen combined with fuel from food to produce enough energy. Mitochondrial dysfunction plays a role in disease progression, particularly heart disease, neurodegeneration, metabolic syndrome, and cancer.

“A lot of people are just tired. Fatigue is one of the main reasons people come to a medical clinic,” said Dr. Ghei. “I think if people drank more water – and well-salted water – they would be less tired,” she added.

“Don’t forget that when you feel really tired, instead of having a coffee or another caffeinated drink, you should first drink water,” emphasized Dr. Ghei.