Should You Drink Water While Eating? The Surprising Truth Revealed by Experts

Ever find yourself wondering if that glass of water during dinner is a healthy habit or a dietary faux pas? Let?s pour a tall one (of water, of course) and quench our thirst for answers! Turns out, science has some surprising things to say about when and how you drink water with your meals?and it?s not just about staying hydrated.

Full Belly, Happy Brain: Why Drinking Water Can Curb Your Appetite

A glass of water before meals does more than soothe your thirst?it can help stop you from wolfing down your food. That pleasant feeling of fullness you get from drinking water keeps you from rushing through your meal, which gives your brain time to send out those friendly satiety signals and tells you when you?ve had enough. Eat more slowly, eat less?simple, right? And for those emotional cravings, grabbing a big glass of water is an excellent trick to calm the urge to snack for comfort.

Bonus: Water can even bump up your energy expenditure by increasing your blood pressure a touch. But drink with care! Chugging back 8?17 ounces (250?500 ml) in under a minute (as you might in case of a fainting episode) can send your blood pressure zooming up?but this is only desirable in specific circumstances, like a sudden drop in blood pressure or faintness, and not if you?re managing high blood pressure.

The Best Ways to Hydrate Before and During Meals

Want the most from your hydration habits? Take it slow and steady:

• Choose a large glass of your preferred water, sipped calmly, 15 to 30 minutes before your meal.
• Craving a morning detox or vitamin boost, or want to keep your breakfast?s blood sugar impact lower? Try a glass with one part lemon juice to two parts water?unless you have digestive issues like reflux or ulcers.

It?s absolutely fine to drink water during your meal?in fact, it?s helpful! Water softens food, making it easier for digestive juices to do their job. And as we age and saliva production drops, moistening your palate before eating helps you chew better, kick-starts saliva, and means food is more evenly broken down and coated, helping it move along and reducing fermentation down the line.

• Stick with still water at room temperature. Icy water can be a nasty shock for your stomach?leave the chills for your Netflix queue.
• 2?3 glasses across your meal help you hit that 50-ounce (1.5 liter) daily goal?don?t forget a glass at the end of your meal, which helps with gastric acidity.

What to Avoid: Drinks to Skip and Why

Sodas, even those labeled ?sugar-free,? are a no-go. They tend to sharpen your appetite and lead to bloating?hardly the mealtime magic you want. Right after lunch, tea or coffee are given a green light?they can even help balance blood sugar and weight, and, if recommended by a healthcare professional, may benefit those prone to low blood pressure after eating.

But don?t overdo it on coffee or tea. While they contain water, too much can interfere with iron and calcium absorption. Excess coffee can irritate sensitive guts and wreak havoc on your beauty sleep if you drink it after 4 p.m. Go easy on fruit juice, too (even fresh), since it sends your blood sugar rocketing up.

How Much Water Do You Really Need?

Here?s a sobering fact: Every day, we lose about 85 fluid ounces (2.5 liters) of water and minerals through sweat, breathing, urine, and stools. Food replaces around 34 ounces (1 liter)?especially if you load up on veggies?but the rest needs to come from what you drink. That?s why doctors usually recommend drinking about 50 ounces (1.5 liters) daily, adjusting for activity, heat, or other needs.

Don?t go overboard, though! Unless you?re upping your sodium intake at the same time, too much water can actually cause hyponatremia?basically, your cells swell from not having enough sodium. So, keep it balanced.

Your body?s cells crave a steady flow of water. Don?t wait until you?re thirsty (that?s a sign dehydration has already started!). Instead, sip small amounts regularly throughout the day. And don?t kid yourself that downing a pint (about 16 ounces) at once will tide you over for hours?it won?t.

Thanks to Fabien Badariotti, PhD in Molecular and Cellular Biology, and to L?a Lebrun, registered dietitian-nutritionist and clinical psychologist, co-authors of ‘La meilleure fa?on de manger v?g?tal’ (Thierry Souccar Publishing).