A glass of water on the dining table is a familiar sight, yet it sparks heated debates. Some view it as an essential aid to digestion, while others consider it a harmful element that can disrupt delicate stomach processes and even contribute to weight gain. It’s time to separate fact from fiction and understand the real role water plays during our meals, based on the opinion of a professional nutritionist.
Water is not just a liquid to quench thirst, but an active participant in the entire digestive process. Its work begins with the very first bite. Water moistens the food bolus, making it easier to chew and swallow. Once in the stomach, it helps dissolve nutrients, preparing them for further passage into the small intestine, where most absorption takes place. Furthermore, water participates in chemical reactions that allow the body to absorb vitamins and minerals, and maintains the necessary moisture level of the digestive tract’s mucous membrane, ensuring food moves comfortably and smoothly.
Is there an ideal amount of water to drink with a meal? There is no strict standard. Each person’s needs are individual and depend on many factors: portion size, meal composition, climate, and physical activity levels. As a general guideline, one to two glasses is usually enough to support digestion without causing a feeling of fullness. The main advice is to listen to your own body. Drink when you feel thirsty and don’t force yourself to consume large amounts of liquid if it makes you uncomfortable.
One of the most persistent myths claims that drinking water during meals dilutes gastric juice, weakening it and hindering digestion. This belief has no scientific basis. Our stomach is a smart system that regulates acid production based on the volume and type of food consumed. The body automatically adjusts the concentration of digestive enzymes for efficient processing, whether you drink water with your meal or not. Rather than weakening digestion, fluids actually help mechanically break down food.
Another common misconception concerns the temperature of drinks. Many believe that cold water can “shock” the stomach and slow down digestion. In reality, the body very quickly brings the temperature of anything consumed to body temperature. So, while ice-cold water might cause temporary discomfort in the throat or esophagus, it does not affect the digestion process itself. People with heightened stomach sensitivity may experience discomfort, but this is an individual reaction, not a universal rule.
Perhaps the most harmful myth is the idea that drinking water during meals leads to weight gain. This is absolutely untrue. Water contains no calories and therefore cannot increase body fat, no matter what time of day it is consumed. In fact, water can actually help with weight control. A glass of water creates a feeling of fullness, which can help you eat less and avoid overeating. The temporary bloating that may occur if you drink a lot quickly has nothing to do with gaining weight.
So, when is the best time to drink: before, during, or after a meal? Experts agree there are no strict rules. Any of these options is acceptable. What matters most is maintaining proper hydration throughout the day, rather than waiting until you feel very thirsty, which is already a sign of dehydration. Some prefer to drink a glass of water before eating to curb appetite, others do so during meals to aid the process, while some opt for after eating. Choose the approach that feels most comfortable for you.
One thing is certain: water is the best beverage to accompany your meals. Unlike sugary sodas, boxed or even freshly squeezed juices, water quenches your thirst without adding empty calories or sugar to your diet. Even herbal teas, which may seem like a harmless alternative, can, if consumed regularly with meals, interfere with the absorption of certain micronutrients, such as iron. That’s why plain water should always be your top choice.
Our bodies naturally signal when we have too little—or too much—fluid. Obvious signs of dehydration include thirst, a dry mouth, and even difficulty swallowing. On the other hand, if you’ve consumed too much, you may feel heaviness, bloating, or even experience reflux. The ideal approach is to find a balance, giving your body enough hydration without overloading your stomach.
