In the age of social media, myths abound. But sometimes there are some truths to food myths, and confusion can occur when certain ones apply to some people. For example, I don’t drink water with my meals. It is a hard and fast doctor-mandated health rule for me. But when friends, family, and strangers get wind of my no-water-while-eating rule, they share that they do the same, stating that drinking water with meals can dilute digestive enzymes, make GERD worse, and digestion more difficult—but is there science to back this up?
Meet the Expert: Lauren Manaker M.S., R.D.N., L.D., a registered nutritionist-dietitian in Charleston, SC.
After all, hydration has so many benefits that impact every part of your body—clearer skin, stronger joints, optimally performing organs—even improving your sleep and mood. But, like all health-related information, there are so many myths about our water intake. From how much water to drink in a day to whether lemon water is healthier compared to as-is H2O, we are constantly speculating as to how to maximize the benefits of water—oftentimes without any medical info to back it up. I asked a dietitian to reveal the truth about whether it’s better to drink water with your meals.
What are the benefits of drinking water with your meals?
Unless you have a specific medical condition or doctor-instruction not to drink during meals, water isn’t just safe—it can also support digestion, Lauren Manaker M.S., R.D.N., L.D., a registered nutritionist-dietitian, says.
“Drinking water plays a key role in digestion by helping to break down the food you eat,” Manaker says, making its benefits plentiful. From the moment you start eating, “water works alongside saliva and stomach acid to moisten and soften food, making it easier to chew, swallow, and eventually break down in the stomach,” she explains.
Some claim that drinking water during meals prevents the body from absorbing nutrients, but there is no evidence to back this up. “Your body is very efficient at extracting nutrients from food, and drinking water doesn’t dilute stomach acid or interfere with digestion,” Manaker confirms. In fact, drinking water actually “helps dissolve nutrients, which allows your body to absorb them more effectively as the food moves through your digestive system.”
But its health benefits don’t end after you finish your meal. Drinking water with your food also “supports the smooth movement of food through the intestines, helping reduce the risk of issues like constipation.”
It may also help with weight management, helping to keep you feeling full longer and prevent overeating and lower calorie intake during mealtimes.
Who shouldn’t drink water with meals
Unique situations may prevent some from drinking water with their meals. And I happen to fall into the biggest one: I’ve undergone bariatric surgery, more specifically, a gastric bypass. Keeping your solid food and liquid intake separate is a golden rule of post-bariatric surgery life and one of the hardest to adjust to. But it is essential for several reasons. First and foremost, my stomach is about the size of a hard-boiled egg, and there is not enough room for both food and water at the same time. For comparison, the average adult human’s stomach is about 12 inches long and six inches wide. In order to reach my aggressive protein and nutrient goals, my pouch (that’s what I call my tiny stomach) can only consume nutrient-dense solid foods during meal times.
More than that, if I don’t wait 30 minutes before and after eating to drink water, it’s physically uncomfortable. It causes nausea, pain, and even vomiting. I have learned this the hard way and have worked efficiently for the last five years to change the cadence of my meals and hydration to make sure I meet my nutrition and hydration goals without discomfort.
Studies also reveal that those with chronic kidney disease and heart disease are likely to have to restrict liquids, and might be instructed not to drink water during meals. However, this should always be cleared with a doctor.
Bottom line
When it comes to the general population, there is no reason not to drink water with your meals. But if you have a unique situation (like bariatric surgery), it is important to follow your doctor’s orders. And, if you feel too full during meals to eat and drink at the same time, you can always adjust to smaller sips to accommodate.
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