Staying Hydrated to Relieve Constipation: Tips to Increase Water Intake

When it comes to maintaining optimum health, hydration is often overlooked. Many of us focus on eating the right foods or exercising, but staying hydrated is just as critical—especially for digestive health. Water plays a crucial role in maintaining regular bowel movements and preventing constipation. Adequate hydration also is also crucial for energy levels, mental alertness, hormone health and SO much more.

We should be aiming to drink about 6 to 8 250 ml cups of water a day, although this varies depending on the level of physical activity, your weight, height and the time of year. Ideally, we want to be drinking filtered water to remove impurities and endocrine disrupting chemicals found in tap water, such as chlorine or heavy metals. 

Tips for Drinking Enough Water

1. Carry a Water Bottle
   One of the easiest ways to ensure you’re drinking enough water is by carrying a water bottle with you wherever you go. Having it within arm’s reach serves as a constant reminder to drink. Choose a glass water bottle instead of plastic to avoid microplastics. 

2. Set Reminders on Your Phone or Alexa
   Life gets busy, and it’s easy to forget to drink enough water. Set reminders on your phone or Alexa to prompt you every hour to take a few sips. 

3. Add Flavour to Your Water
   Water doesn’t have to be boring! You can perk up your water with slices of mint, cucumber, oranges, lemons, or lime to make it more enjoyable.

4. Eat Water-Rich Foods
   Many fruits and vegetables, including bell peppers, broccoli, apples, tomatoes, melons and blueberries are high in water content. Adding these to your diet will also help to boost your hydration.

5. Herbal Teas also Count
   Herbal teas are a great way to increase fluid intake. However, it’s important to limit consumption of caffeinated drinks like regular tea or coffee, as caffeine is a diuretic which can lead to dehydration.

6. Drink Water Before and After Meals

   Drink a glass of water before and after each meal. This will not only help with digestion (we need water for the production of digestive juices) but also ensure you’re are getting enough water throughout the day. However, avoid drinking large amounts of water DURING meals as this can dilute stomach acid, making it harder for your body to break down food.

7. Sip regularly

   But it’s not just about how much we drink but also how we drink! Research shows that when we sip water regularly, instead of gulping down large amounts, the body absorbs more of the water and urine excretion is 6 times lower! Drinking too quickly can also cause bloating and discomfort.

8. Check the Colour of Your Urine
   A simple way to gauge whether you’re drinking enough water is by checking the colour of your urine. Ideally, your urine should be a light straw colour. If it’s dark yellow or amber, you may need to drink more water. Watch out for supplements like B vitamins, which can cause your urine to turn more yellow.

If you’re struggling with constipation, bloating or any other digestive issues, get in touch or book in for a free 30-minute discovery call.