The Connection Between Proper Hydration and Digestive Health
Good hydration is essential for supporting our vital bodily functions, and this includes our digestive system. Water helps the body to break down foods more efficiently, and also to more effectively absorb nutrients and process waste.
Water has plenty of other gut health benefits too, which we may overlook or take for granted. Here’s a closer look at the relationship between hydration and digestive health, and some useful tips for keeping your gut in top condition, including the role of oral rehydration salts.
The importance of water as a digestive aid
Water is necessary for every stage of digestion, from the saliva generated when we chew, to providing lubrication for the stomach, small intestine, large intestine, and the elimination of waste. Adequate hydration helps to:
Aid nutrient absorption
Our saliva contains enzymes that break down carbohydrates, and water is an essential component of the gastric juices that break down food in the stomach. Water also helps to dissolve essential nutrients, vitamins and minerals so they can be absorbed more easily in the intestines.
Digestive enzymes need the presence of water to function well, and water is also necessary for nutrients to be transported across the cell membranes and into the bloodstream. This helps maintain our energy levels and allows vital organs to function properly.
Reduce the risk of constipation
Water helps to aid the smooth passage of waste through the digestive system, and also softens stools, making them easier to pass. When the body is not properly hydrated, the digestive process becomes more sluggish, which can cause bloating and discomfort.
Constipation is an unpleasant problem that leads to cramping and straining or pain during bowel movements.
Reduces the risk of acid reflux
When we are well hydrated, our stomach acids are balanced, and this reduces the risk of indigestion and acid reflux, which can cause heartburn, bloating and other digestive discomfort. Acid reflux can also inflame the throat, leading to soreness and a persistent dry cough.
Tips for maintaining proper hydration to support your gut health
Adjust your hydration levels to environment and activity
As a rough guide, we should aim to drink about 2 to 2.5 litres of water a day. However, the recommendations do not take into account variables such as age; BMI; activity level; gender; overall state of health and environmental conditions.
According to the European Food Safety Authority, about 80 per cent of adults in the UK do not drink enough water. This may be the cause of otherwise unexplained digestive problems. If you struggle with meeting the recommended water intake guidelines or have a very active lifestyle, then you may wish to use supplements such as ORS hydration tablets.
These are formulated according to World Health Organisation guidelines, and they contain three essential electrolytes including sodium, potassium and chloride. These help the body’s cells to reabsorb water much faster than through drinking plain water alone.
Limit caffeine and alcohol intake
Caffeine and alcohol have a diuretic effect, which means that the body expels more liquid through urine. Alcohol also diverts water and other essential electrolytes away from the bloodstream to the liver and kidneys, to help process and eliminate the toxins.
Therefore if you are drinking alcohol, alternate it with glasses of water and take a rehydration tablet before going to bed.
Eat a well balanced diet
Eat a diet rich in fibre and probiotics to support a healthy gut microbiome and help prevent bloating and constipation. If you tend to struggle with these issues, include plenty of hydrating foods in your diet, such as water-dense fruits and vegetables, soups and stews, and smoothies.
Limit intake of salty and highly processed foods, as these can contribute to dehydration as well as other health issues such as weight, high blood pressure, and high cholesterol.
So, there you have it: The importance of good hydration can be overlooked, and it may even be the cause of irritating and unexplained health problems such as acid reflex, constipation or bloating. Staying hydrated may not always be as simple as drinking water, particularly if you have a busy lifestyle or have suffered from vomiting or diarrhoea.
Therefore, healthcare professionals recommend a solution such as ORS hydration tablets are recommended to replenish electrolyte levels and help keep your body’s vital organs functioning optimally.
