We can all agree that hydration is key for overall health and wellness, and that includes digestive health. While we may focus on health, nutrition, and exercise, it’s easy to forget that one of the simplest and most essential health measures is to drink enough water. Read on to learn more about how it helps to keep your digestive system functioning properly and why it’s so important to stay hydrated.
1. Quality Hydration: Key to Optimal Digestive Health
- Adequate Hydration – Drinking plenty of water is a key factor in improving your digestive health. Staying hydrated helps your body break down food and absorb nutrients, and also helps the stool move through the colon. Make sure you’re drinking 8-10 glasses of water each day, as inadequate hydration can lead to digestive problems such as constipation and bloating.
- Tip: For a happy digestive system, it’s best to drink room temperature water, as cold or iced water may lead to digestive irritation.
Limit Caffeinated Beverages Caffeinated drinks like tea and coffee work as diuretics, increasing the production of urine and causing dehydration. They can also cause your body to burn off essential nutrients and impair digestion, leading to chronic digestive problems.
Making Healthy Liquid Choices Going one step farther, avoid sugary and alcoholic beverages, as these can cause inflammation, disrupt regular cycles, and lead to deficiencies. Instead, choose natural drinks that are packed with nutrients, such as coconut water, fresh juice, kombucha, and herbal tea.
Diet Changes Drinking more liquids isn’t the only way to get the proper hydration levels. Eating plenty of fruits and vegetables helps, as they’re packed with water and nutrients. In addition to providing a source of hydration, these foods are rich in fiber and can help promote regularity.
2. Boosting your Digestive System: How Water Helps
There’s a reason why eight glasses of water per day is what we’re all encouraged to drink. Water is essential for every single bodily function, most notably your digestive system. Here’s how:
- Your digestive system requires water to digest food. Without it, your body may not be able to absorb vital nutrients and minerals from your meals.
- Water helps soften and process food and is necessary to activate digestive enzymes.
Inadequate water intake can lead to constipation. When your body is short on water, it reacts by absorbing whatever water it can from your GI tract, leading to hard stools. Not only is this uncomfortable, but it can also lead to hemorrhoids and other serious health complications.
But that doesn’t mean drinking too much water is the solution. Too much water can actually impair your digestion by reducing the acidity of your stomach, which is necessary for proper digestion and absorption of nutrients.
So, make sure you’re getting the right amount of water each day. More specifically, drink water before and after meals, and follow your body’s natural thirst instinct.
3. Nutrition, Hydration and Gut Health: The Crucial Connection
Our nutrition, hydration, and gut health are more intertwined than we think. Eating a balanced diet and drinking enough water provide the perfect conditions for gut health. On the other hand, sacrificing nutrition and water intake can have an adverse affect on our intestines, resulting in less desirable bodily functions.
Why Good Nutrition is Essential to Gut Health
The nourishment we consume on a daily basis provides our gut with the support it needs not only to benefit digestion, but also to build and maintain its own natural defenses. Healthy meals that include vegetables, fruits, lean proteins, and whole grains help the stomach absorb nutrients and fortifies the intestines against unwanted bacteria. Furthermore, the extra antioxidants, fiber, and healthy fats can help reduce inflammation and give us more energy that can help us make healthier choices.
The Power of Hydration
- Hydrating your body is like fueling a car. It’s essential to make sure the engine is running properly.
- Staying properly hydrated can help reduce bloating, constipation, and other digestive issues.
- Adequate water intake can help decrease inflammation, improve nutrient absorption and regulate metabolism.
The classic rule of thumb is to drink 8-10 glasses of water each day. If that number seems daunting, start off slow and find a method that works for you. Also, adding in a few slices of lemon, fresh herbs, or berries can make drinking water much more enjoyable. Once you find a routine that works for you, the benefits of proper hydration will be almost instantaneous.
4. How to Know You are Hydrated: The Signs
Sometimes it can be hard to tell whether you’ve had enough water during the day. Don’t worry, you don’t need to have an exact measure – all you need to do is pay attention to your body’s needs and stay aware of the signs that indicate that you are well-hydrated.
1. Urine
The easiest way to tell if you are drinking enough water is to take notice of the color – perfectly balanced hydration is usually indicated by light yellow urine. You would know you need to drink more water if it is too dark.
2. Pee frequency
If you are hydrated correctly, you should be visiting the restroom relatively frequently – having an urge to go every 2-4 hours is just another sign that you gave your body enough fluids and you are in a healthy hydration state.
- If you aren’t urinating frequently, it could mean that your body is not getting the necessary hydration
- If it’s even worse and you don’t feel like you need to go even once in 8 hours – you need to make sure you drink enough, especially during hot summer days
3. Dry skin
The skin is an often overlooked indicator of the level of water in our bodies. Even if you drink large amounts throughout the day, you can still suffer from a lack of water if your skin isn’t well hydrated and looks dry. Make sure you don’t skip your morning or evening skincare routine – well-hydrated layers of skin look healthier and more youthful.
5. Cleansing and Rehydrating: The Benefits of Drinking Water
1. Renewing Essential Fluids
Sufficient hydration is absolutely essential for our bodies to function properly. Water plays a vital role in flushing contaminants and toxins from the body, regulating our body temperature, and providing essential fluids for cells and organs. Drinking an adequate amount of water on a daily basis can also help to reduce fatigue, prevent dehydration, and provide us with much-needed energy and revitalization.
2. Protecting Our Skin
Our skin is a delicate organ, yet one of the most protective and resilient barriers that we possess. Drinking enough water helps to replenish the natural oils that protect our skin. It prevents dehydration, which can lead to dryness, irritation, and premature aging. Sufficient water consumption also promotes healthy skin tone and improves cell hydration, helping to keep our skin looking vibrant and healthy.
3. Aiding Digestion
Water is essential for digestion and nutrient absorption, as it helps to break down the food we consume and absorb vitamins, minerals, and other essential nutrients. The fiber we consume is also able to bind to water and move through our digestive system more effectively. Drinking enough water keeps us regulated and helps to avoid unwanted digestive problems.
4. Strengthening Brain Function
Water helps to keep our brains functioning properly, as it helps to regulate our neural activity. It enables our neurons to communicate effectively, aiding with the processing of information. It also enables our brain to think clearly and responds quickly to sensory input, improving our overall cognitive function.
Drinking enough water is essential for keeping your digestive system healthy and your body functioning properly. Whether you’re an athlete or a senior, everyone needs hydration for optimal digestive health. So fill up on the water, and take a step towards digestive health today.
