To Drink or Not to Drink: The Mealtime Water Dilemma

Research is sparse—and sometimes conflicting—but there’s middle ground and encouragement for better water drinking habits.

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You’ve just savored a delicious meal, and now you’re reaching for that tall, frosty glass of water. Could that be setting you up for digestive distress?

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

“We are often called to treat people with severe cramps suddenly developed during or right after a meal. In many of these cases, we find that the sufferer drank large quantities of too-cold water.”

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L. Buckle’s century-old observation raises questions that still perplex us today. When is the best time to drink water in relation to our meals? And does the temperature of the water matter?

Despite constant reminders to stay hydrated, many of us remain as confused about the timing and type of water we should drink as were our great-grandparents. A 2023 review in the journal Antioxidants highlights this ongoing dilemma, stating,

“Recommendations about total daily fluid intake are less common and accurate than food recommendations.”

Indeed, traditional wisdom and modern advice often clash when it comes to drinking water around mealtimes. While research has yet to provide definitive answers, some common ground exists.

The Mechanics of Water and Digestion

After you’ve finished eating, the digestive system is just getting started. Pausing hydration after a meal could make a difference, especially for those who have digestion issues.

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Abstaining from drinking for a couple of hours after eating can help keep the lower esophageal sphincter sealed, according to Dr. Manisha Ghei, an internist and functional/integrative physician at Praana Integrative and Functional Medicine in Texas.​ This sphincter consists of ring-shaped muscles at the lower end of the esophagus that close to prevent food from flowing back up. When this valve does not function properly, it can lead to gastroesophageal reflux, which can cause symptoms such as burning, nausea, and regurgitation.

That’s not to say that you should perpetually avoid drinking water. However, Ghei told The Epoch Times, the timing of your hydration may play a role in your digestive discomfort.

“Our body needs water to go through any biochemical processes, including making our enzymes and our stomach acids,” she said.

Water—made up of hydrogen and oxygen—is vital for all of the body’s organs—and pushes food through the intestines, preventing and relieving constipation.

Ancient Advice

Ghei is trained in Ayurvedic medicine, an ancient holistic medical practice from India that emphasizes correcting body imbalances, and is familiar with traditional Chinese medicine. She often helps patients, especially those with gastrointestinal (GI) symptoms, refine their water-drinking habits. She suggests minimal drinking with meals.

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Ghei’s hydration suggestions include:

• Stop drinking 20 to 30 minutes before a meal.
• If you drink while eating, take slow sips of room-temperature water.
• Try not to drink for at least 90 minutes to two hours after eating.

Modern Views

Contrary to traditional beliefs, some experts argue that drinking water with meals doesn’t significantly dilute digestive juices. In fact, recent advice has advocated for drinking more water, especially around mealtimes, as a potential aid for weight loss—although that has conflicting clinical evidence.

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

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

The Middle-Ground Approach

Chiropractor and health influencer Eric Berg advocates for a balanced perspective.

“Your body’s smart; when it senses extra liquid, it works harder, pumping out more acid—to maintain the pH levels necessary for efficient digestion,” Berg wrote on his website in June. He advises sipping more slowly if you experience bloating after drinking during meals.

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Berg said that hydration guidelines can be confusing because “everyone’s body plays by 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 anyone.

“The key is moderation,” Berg wrote. “Keeping hydrated throughout the day means less pressure to chug back fluids at mealtimes.”

Unexpected Findings

Water temperature could play a significant role in digestion and overall health. Ghei suggests avoiding drinking ice-cold water, particularly with food—a view shared by traditional Chinese medicine.

A 2024 PLoS One study of 172 Korean adults showed two unexpected results regarding water temperature and body composition. A popular belief is that cold water promotes weight loss through thermogenesis (how the body raises its temperature or energy output). However, the study found that participants who preferred cold water had higher body mass indexes and larger waist circumferences.

The study also observed that drinking water before bedtime was “significantly associated” with lower BMIs, regardless of total daily water intake. The researchers suggested that this may be because drinking water before sleeping increases blood circulation. To support their hypothesis, they noted another study that found that high blood viscosity—meaning that blood is thicker and doesn’t flow as easily—could be a risk factor for obesity.

Meeting Your Water Needs

Adults should drink between 91 ounces and 125 ounces of water daily. The precise amount depends on gender, body weight, age, and activity level. Medical conditions and medication also influence hydration needs.

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According to Ghei, the average person should drink half of their body weight in ounces of water daily. That would be 50 ounces for a 100-pound person. She also advises matching 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 also can be met in liquid foods such as soups. A number of water-rich plants can help with hydration, including cucumbers, tomatoes, lettuce, asparagus, cauliflower, strawberries, mushrooms, cabbage, and watermelon.

Other situations that might require you to drink more water include:

• High activity, including intense exercise
• Illnesses, especially those involving loss of fluids, such as diarrhea
• High-protein diets because meat doesn’t contain water and requires more enzymes to break it down
• Excessive perspiration, because fluids need replenishing

Boost Energy With Water

In addition to drinking more water daily, Ghei suggests enhancing water with minerals for added benefits and improved taste. Lemons and unrefined salt can be mixed with water to infuse it with trace amounts of minerals and vitamins, she said.

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

“So many people are just tired and fatigued. Fatigue is one of the main reasons people come to a medical clinic,” Ghei said. “I feel if people just have more water—and good salt-filled water—we would have less of this fatigue.”

“Remember, if you’re really feeling tired, instead of going for the coffee or some kind of caffeinated drink, go for the water first,” she said.