- Starting your day with a glass of water is an easy way to improve digestion.
- Water stimulates saliva production, prevents constipation and aids in nutrient absorption.
- Coffee, tea, fruits and veggies can also add more fluids to your morning.
Your digestive system is a window into your overall health. It’s not just integral to how you feel before, during and after you eat. It also impacts how your immune system functions, your mood and your cognitive health.
The foods you eat play a key role in your digestive health. Drinks do, too, especially water. Why not start the day with a glass of water for better digestion all day long? Water is readily available and requires no prep, making it an easy addition to your morning routine. This simple habit may not seem like much in the bigger picture of your health. However, little shifts in your daily habits, like this, can have a meaningful impact over time.
Learn more about how drinking water can support your digestion and ways to add more of it to your morning.
How Water May Support Digestion
Gets Your Saliva Flowing
Sleep can help you get the rest you need. But after hours without fluids, you may wake up slightly dehydrated. One of the best ways to rehydrate and support your digestion in the morning is by drinking water when you wake up.
Optimal hydration is necessary for the digestive tract to function properly. This starts with your mouth, where fluids help get your saliva flowing. Over the course of the day, better saliva production helps moisten foods, making them easier to swallow and digest.
May Prevent Constipation
In addition to playing a vital role in hydration, water is also essential for promoting the movement of food through the digestive tract. Conversely, if you don’t drink enough, your digestive system can become sluggish. “Chronic underhydration and constipation go hand in hand. A dehydrated digestive system can lead to dry stools and difficulty maintaining bowel regularity,” says Danielle Townsend, RD.,
“Water is necessary to lubricate the entire digestive system,” she explains. The result: softer stools, which are easier to pass. Softer stools also trigger a process called peristalsis, which makes your colon contract, helping to get things moving and providing the urge to go.
Keep in mind that many other factors influence the occurrence of constipation beyond hydration alone. But if you find that you’re frequently constipated, then it may be worth increasing your total fluid intake first. If constipation persists, other habits, like inadequate fiber intake, may be the culprit. However, if you continue to struggle with irregular bowel movements, consider consulting your health care provider, as it could be a sign of an underlying health issue.
Aids in Nutrient Transport and Absorption
“Water acts as a vehicle for transporting nutrients throughout the bloodstream,” says Townsend. Many essential vitamins and minerals are water-soluble, meaning they dissolve in water and are readily absorbed in the body. Inadequate water intake can alter gastrointestinal function, which negatively influences digestion and nutrient absorption. “Without consistent proper hydration, the nutrients needed to keep you healthy and keep your organs working as they should will not be absorbed efficiently,” says Townsend.
Strategies to Incorporate Water
As helpful as water is, drinking plain water isn’t the only way to reap its benefits. Other beverages and foods contribute water-rich fluids to the digestive tract. If you could use some new ways to add water to your day, try these tips.
- Keep a glass on your bedside table: A simple habit, like filling a glass with water to keep on your bedside table overnight, can help you add more water to your morning routine.
- Try a cup of coffee or tea: Despite what you might have heard, coffee and tea both contribute to total hydration. Drinking a caffeinated beverage in the morning can provide additional digestive benefits. “Caffeine and other compounds in coffee increase peristalsis, which is why many people experience a bowel movement after their morning cup of coffee,” says Kelsey Russell-Murray, RD, M.Sc.
- Add a flavor to your water: A popular addition to water is citrus fruit, like lemon or lime. “The citric acid in lemon can stimulate saliva production to aid in swallowing and digestion,” says Townsend. She also says that adding lemon or other flavors to water may make it more appealing. If you’re not a fan of citrus, berries or fresh herbs can also add flavor to your water.
- Don’t forget fruits and veggies: Even though water should be your primary source of fluids, food counts, too. In fact, food provides roughly 20% of our total daily fluids, especially water-rich fruits and vegetables. They can contain up to 90% water by weight.
- Spread things out throughout the day: Townsend cautions against drinking a lot of water at once, as it may contribute to bloating. “I recommend hydrating with multiple sips of water throughout the day versus drinking a large amount at one time,” she says.
Meal Plan to Try
30-Day Gut-Healthy Meal Plan for Beginners, Created by a Dietitian
Our Expert Take
How you start your morning can set the tone for the rest of your day. Why not begin your day with a glass of water? A morning glass of water can promote better digestion by stimulating saliva production, preventing constipation and aiding in the absorption and transport of nutrients. Consider adding a glass of water to your bedside table for easy access in the morning. If you prefer a different flavor, try adding lemon or a fruit and herb combination to your glass. Keep in mind that other beverages, like coffee and tea, can also contribute to your water intake. Plus, fruits and vegetables are also rich in fluids. By giving your body adequate water early in the day, you can give your digestive system the fluids it needs to function at its very best.
