If you live with Irritable Bowel Syndrome (IBS), you probably know that what you eat can have a big impact on how you feel. But there’s another everyday habit that is just as important: staying hydrated.
Drinking enough water throughout the day supports your digestive system and can be particularly helpful if constipation, bloating or irregular bowel movements are part of your IBS symptoms.
What does hydration have to do with IBS?
Your digestive system needs water to function properly. Water helps your body digest food, supports the movement of food through your digestive tract and plays an important role in keeping your stools soft.
When you don’t drink enough fluids, your body may absorb more water from your stools. This can make them harder and more difficult to pass, something that can be particularly uncomfortable if you experience IBS with constipation (IBS-C).
Staying hydrated can therefore be an important part of supporting healthy bowel movements.
Hydration and constipation
One of the most noticeable effects of not drinking enough water can be constipation.
When you’re dehydrated, stools can become harder and drier. This may make bowel movements less frequent or more difficult to pass, potentially worsening discomfort, straining and bloating.
Drinking enough fluids can help provide the water your digestive system needs to keep stools softer.
However, hydration works together with other lifestyle factors. Fibre, physical activity and your individual diet can also influence bowel regularity.
Can drinking water help with bloating?
Bloating is one of the most common symptoms associated with IBS, and it can sometimes feel like drinking more water would make it worse.
The good news is that staying hydrated does not necessarily mean more bloating.
In fact, if you’re not drinking enough, constipation can contribute to feelings of fullness and bloating. Supporting regular bowel movements by drinking enough fluids may help reduce some of the discomfort associated with constipation.
That said, IBS is highly individual. Some people may find that drinking large amounts of fluid at once makes them feel uncomfortable. If that’s the case, try drinking smaller amounts regularly throughout the day instead.
How much water should you drink?
There isn’t one magic amount of water that works for everyone. Your fluid needs depend on factors such as your body size, activity level, the weather and how much fluid you get from food.
A simple way to stay on track is to:
- Keep a bottle of water with you during the day.
- Sip regularly rather than waiting until you’re very thirsty.
- Drink more when you’re exercising or spending time in hot weather.
- Include hydrating foods such as fruit and vegetables where these are well tolerated.
- Make water your main everyday drink.
Tip: Your urine colour can also provide a rough indication of hydration. Pale yellow urine generally suggests you’re adequately hydrated, while darker urine can be a sign that you need more fluids.
Don’t forget about fibre
If you’re increasing your fibre intake to help with constipation, don’t forget about fluids.
Fibre absorbs water. Without enough fluid, suddenly increasing your fibre intake can sometimes make constipation and bloating worse.
This is why it’s important to make dietary changes gradually and make sure you’re drinking enough fluids alongside them.
What about coffee, tea and other drinks?
Water is a great choice for staying hydrated, but it isn’t the only source of fluid.
Tea, coffee, milk and other drinks can contribute to your overall fluid intake. However, caffeine can affect some people with IBS, particularly if they are sensitive to it.
Similarly, fizzy drinks, alcohol and drinks containing certain sweeteners may trigger symptoms in some people.
If you notice that a particular drink makes your IBS symptoms worse, it may be worth limiting it and seeing whether your symptoms improve.
Hydration is one piece of the IBS puzzle
There is no single food, drink or lifestyle change that works for everyone with IBS. Your triggers and symptoms are unique to you.
But staying adequately hydrated is a simple habit that can support your digestive health, particularly if constipation is one of your symptoms.
So, the next time you reach for your water bottle, remember: your gut will thank you!
Reference List:
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Eating, Diet, & Nutrition for Irritable Bowel Syndrome.
NHS. Irritable bowel syndrome (IBS) – Treatment.
Monash University. IBS and the Low FODMAP Diet.
British Dietetic Association. Irritable Bowel Syndrome (IBS).