IBS and Water Intake: How Much Water Should You Drink?
While it is well known that drinking water is good for optimal health, it’s even more critical for those with irritable bowel syndrome (IBS). In addition to eating a proper diet, drinking adequate water and fluids helps promote healthy digestion and prevent IBS symptoms. But how much water intake is recommended for IBS?
As a dietitian who has IBS-C (constipation-predominant), I am always focused on drinking enough water to maintain good gut health and help me feel my best. Water is essential, so let’s dive into why we need to drink enough water and how much is recommended.
The Role of Hydration in Digestive Health
Staying well-hydrated is crucial for maintaining a healthy body because it plays a significant role in almost every bodily function. And for those with IBS, drinking adequate fluids can help manage symptoms. Here is a list of the benefits of staying adequately hydrated:
- Aids in Digestion: Water helps break down food, starting with saliva, which is mostly water. Saliva helps to break down food and makes it easier for the stomach and intestines to digest. Water also helps the digestive enzymes work effectively.
- Assists with Nutrient Absorption: Once the food is broken down into smaller molecules, the nutrients can be absorbed into the cells. The intestines absorb water from digested food, making the nutrients more available. This is useful for energy production, cell repair, and overall health.
- Prevents Constipation: Constipation is a common digestive issue, and IBS-C is one of the subtypes of IBS. Water helps to soften stools, making it easier to have regular bowel movements. Inadequate water intake or dehydration can lead to hard stools or infrequent bowel movements due to the colon absorbing the available water.
- Reduces Bloating: People with IBS may typically feel bloated, and this can be worsened by dehydration. If you are not drinking enough water, your body will retain more fluid, causing more bloating. Drinking adequate water can help your body better balance the fluids and keep the digested food through your digestive system.
Water Recommendations for IBS
Now that we have covered why drinking enough water is essential for good digestive health, how much water intake is recommended for IBS? According to an article in the World Journal of Gastroenterology in 2017, the recommended water intake is 1.5-3 liters daily. You can also calculate your specific needs by multiplying your weight in kilograms by 35 milliliters.
However, this is just an estimate, and there may be times when you need to drink more water, especially if you are already dehydrated, have diarrhea, live in a warm climate, or exercise regularly. Symptoms of dehydration include extreme thirst, decreased urination, dark-colored urine, fatigue, dizziness, or confusion. So, adjust your water intake based on your symptoms and needs.
Lemon Water and IBS
One of my favorite ways to stay hydrated is by drinking lemon water. Lemon water is often recommended for its potential health benefits, including aiding digestion, boosting vitamin C and antioxidant intake, and promoting hydration. For people with IBS, drinking lemon water may stimulate digestive enzymes, potentially aiding in smoother digestion and regular bowel movements, especially for those with IBS-C.
However, lemon water’s acidic nature can become a problem in the long term. For some, particularly those sensitive to acid, lemon water may trigger heartburn or acid reflux and erode tooth enamel. It’s essential to monitor your symptoms after drinking lemon water.
To drink lemon water safely, start with small amounts, dilute the lemon juice in a large glass of water, and consume it in moderation. If you follow a Low FODMAP diet, lemon juice is safe in up to 1 tablespoon per meal.
Carbonated Water and IBS
Carbonated water has become a popular alternative to still water because of its refreshing bubbles. It’s also a healthier alternative to sugary sodas.
People with IBS can have mixed effects on individuals with IBS. Some may tolerate carbonated beverages well and find that the mild carbonation helps with indigestion and provides a soothing effect on the stomach.
The fizziness can also make drinking water more enjoyable, potentially leading to better hydration, which is essential for managing IBS symptoms such as constipation and bloating.
However, for many IBS sufferers, carbonated water can be problematic. The bubbles in carbonated drinks can introduce extra gas into the gut, leading to increased bloating, gas, and discomfort—common symptoms of IBS. The carbon dioxide in the water can expand in the stomach and intestines, potentially exacerbating symptoms.
To minimize adverse effects, people with IBS should monitor their reactions to carbonated water and limit their intake if they notice increased bloating or discomfort. They should also check to make sure no high FODMAP ingredients are added.
Tips for Staying Hydrated
Staying hydrated is crucial for managing IBS symptoms, as it helps maintain regular bowel movements, reduces bloating, and supports overall digestive health. Here are some practical tips to help ensure adequate hydration:
- Drink water regularly throughout the day rather than all at once. Carrying a water bottle with you is a helpful reminder.
- If you find plain water boring, flavor it with natural flavors like mint leaves, cucumber slices, or a splash of lemon juice, as tolerated.
- Hydrating foods such as high-water-content fruits and vegetables also help meet your daily water needs.
- Set reminders to drink water regularly. You can set alarms on your phone or use water tracker apps! These apps help you keep track and send you reminders throughout the day.
These simple strategies can improve your hydration habits and support better digestive health.
Conclusion
Hydration plays a vital role in managing IBS symptoms. Drinking enough water daily to meet your recommended needs can prevent constipation, reduce bloating, and maintain a healthy digestive system. If you want to incorporate drinking lemon water or carbonated water, monitor your tolerance to these plain water alternatives. Using some of the hydration tips can make a difference in improving your IBS and quality of life.
References
Cozma-Petruţ A, Loghin F, Miere D, Dumitraşcu DL. Diet in irritable bowel syndrome: What to recommend, not what to forbid to patients! World J Gastroenterol. 2017 Jun 7;23(21):3771-3783. doi: 10.3748/wjg.v23.i21.3771. PMID: 28638217; PMCID: PMC5467063.
