Should I drink water before, during or after meals? How does it affect digestion?
Drinking water at the right time helps promote a feeling of fullness and helps digestion go smoothly. Experts recommend the amount and timing of water intake before, during and after meals. Drinking enough water is an important part of your daily routine, and experts recommend drinking 8 glasses of water a day to help your body function at its best. However, the timing of drinking water is equally important. For example, drinking water immediately after waking up helps stimulate your body to start the day feeling refreshed and strong. Similarly, drinking water before, during and after meals also has rules that help promote the digestion process and allow nutrients to be absorbed and distributed to various parts of the สมัคร ufabet กับเรา รับโบนัสทันที body properly.
Rules for drinking water before meals: for good digestion and controlling food intake
Experts recommend drinking water half an hour before meals to promote a feeling of fullness and aid digestion. This helps prevent overeating and speeds up the digestion process. However, drinking water immediately before meals can do more harm than good.
“The timing of water intake in relation to meals has a significant impact on digestion and nutrient absorption. From a medical perspective, drinking adequate amount of water before meals is helpful in preparing the digestive system. Drinking around 8-12 ounces (240-360 ml) of water around 30 minutes before meals can stimulate the production of digestive enzymes like saliva and gastric juices, which help in breaking down food. Drinking water before meals also promotes a feeling of fullness, which may lead to a reduction in the calorie intake during that meal,” says Dr. Rakesh Gupta, Senior Consultant, Department of Internal Medicine, Indraprastha Apollo Hospitals.
Precautions for drinking water before meals and benefits of drinking water before meals
“However, avoid drinking too much water immediately before a meal, as it can dilute stomach acid and interfere with the digestion of proteins and other key nutrients,” Dr. Gupta added.
Ms. Charu Dua, Chief Clinical Nutritionist, Amrita Hospital, Faridabad, mentioned the benefits of drinking water before meals as follows:
- Helps control food intake: Drinking water before meals helps you feel full faster, which helps you eat less, which is beneficial for weight control.
- Promotes Digestion: Drinking water stimulates the secretion of digestive juices, which play a key role in digestion.
- Prepare your digestive system: Drinking water before a meal helps prepare your digestive system for ingesting food, allowing the digestion process to go smoothly.
- Helps the body absorb nutrients better: Drinking proper water helps the body absorb nutrients better.
- Prevent constipation: Drinking enough water helps soften stool and make it easier to pass, helping to prevent constipation.
Therefore, drinking the right amount of water before meals and at the right time will have a positive effect on the digestive system and overall health.
Appetite control and drinking water between meals
Appetite Control: Drinking water before meals can help with weight control by reducing the amount of calories you eat, as water helps you feel full.
Metabolism booster: Drinking water before a meal can increase your metabolism, which may aid in digestion and nutrient absorption.
Tip for drinking water between meals: Take small sips.
Sipping water between meals is beneficial for digestion and helps with nutrient absorption.
“Sipping water during and immediately after meals can help with digestion by increasing gastrointestinal motility and aiding in the absorption of certain nutrients,” says Dr. Gupta.
Ms. Dua discussed the benefits and concerns of drinking water while eating as follows:
Promotes Digestion: Drinking adequate amounts of water between meals can aid digestion by softening food and transporting nutrients throughout the digestive system.
Dilution concerns: Although some people worry that drinking water between meals might dilute stomach acid and digestive enzymes, there is limited scientific evidence to support this concern. Drinking moderate amounts of water between meals generally does not cause any problems.
Things you should know about drinking water after meals
Drinking a large amount of water immediately after a meal can interfere with proper digestion, so drinking water after a meal should be moderate and you should wait 30-60 minutes before drinking large amounts of water.
Reasons to wait
- Dilution of digestive juices: Drinking large amounts of water immediately after a meal can dilute digestive juices in the stomach, reducing the efficiency of digestion.
- Disturbing Digestion: Drinking too much water can disrupt digestion, causing stomach discomfort such as bloating or indigestion.
- Nutrient Absorption: Drinking water at the right time after meals helps the body absorb nutrients better.
advice
- Wait about 30-60 minutes before drinking plenty of water after a meal.
- Take small sips of water if you feel thirsty after a meal.
- Drinking adequate water after meals helps with nutrient absorption and prevents constipation.
Therefore, drinking water properly after meals will help the digestive system work efficiently and have a positive effect on overall health.
Advice on drinking water after meals and its effect on gut microbiota
“To avoid drinking large amounts of water after meals, it is generally recommended to wait at least 30-60 minutes after meals before drinking large amounts of water to allow for proper digestion and nutrient absorption. Ultimately, moderation is key, and individual responses to water intake may vary, depending on factors such as age, health conditions, medications, and personal tolerance,” says Dr. Gupta.
Ms. Dua emphasized the basic rules of drinking water after meals and divided it into benefits and precautions as follows:
Hydration and feeling of fullness: Drinking water after a meal can help hydrate the body and may help you feel full, which may reduce the urge to overeat.
Avoid drinking too much water: While it is important to drink enough water, drinking a lot of water right after a meal can cause stomach discomfort or bloating in some people.
Moisture and its effect on gut microbiota:
“Your gut microbiota, the complex community of microorganisms in your digestive tract, plays a key role in digestion, immune function, and overall health. Hydration has a direct impact on your gut microbiota. Drinking enough water helps maintain a healthy balance of gut bacteria by promoting regular bowel movements, which can help prevent constipation and reduce the risk of gastrointestinal disorders.”