Anyone who has suffered from constipation at least once knows how miserable it can be. Fortunately, staying hydrated is a simple and straightforward way to find constipation relief and to help you stay regular. 

The Link Between Hydration and Constipation

One of the most common causes of constipation is dehydration, which can cause stool to harden in the digestive tract and lead to discomfort.

Even if you take in enough dietary fiber, studies indicate that stool creation and passage is easier when you drink 1.5 to 2 liters of liquid each day. General recommendations start at 8 cups of water per day, but you should talk to your doctor for specific recommendations based on your body, health needs, and lifestyle.

Tips for Staying Hydrated

Many of us find ourselves on the go so much that it is difficult to stay hydrated. Here are some practical tips for getting your fluids in every day. 

Anticipate Your Body’s Needs

Thirst is your body telling you it needs liquid. While it is important to listen to the cues that your body presents, it’s important to drink before you feel thirsty. That thirst feeling is often a sign you’re already dehydrated. 

Also keep an eye on your surroundings and your level of activity. If you are in the heat, exercising, or generally exerting yourself, increase your water intake before, during, and after the activity. On cold days, you may need less fluid intake.

TakeWater Bottles Wherever You Go

Many people find it helpful to fill a large water bottle at the start of the day. Throughout the day, you can glance at the bottle and see how much water you have already had versus how much you need to drink for the rest of the day. This visual representation and reminder is a practical and easy way to get your required amount of water in to stay hydrated. 

Set App Alerts

If you have jam-packed days (or are just forgetful), apps and smart devices can remind you to drink your water. You can set reminders on smart watches, smart phones and other devices to keep you on track, so you’re not dehydrated at the end of the day. 

Hydrating at Mealtime

Breakfast, lunch, and dinnertime often force us to slow down. Try to make it a habit to drink a glass of water or another hydrating beverage with each meal. Liquids play a key role in digestion from the start. 

First, they can help produce saliva and break down large chunks of food. This in turn makes it easier for food to move smoothly down your esophagus and into your stomach. Then, water continues to help digestion as it enables softer stool that is easier to pass.

Drinks to Help Constipation

Water is almost always recommended to help constipation, since it is necessary for the body to function overall. If the taste of water is unappealing, flavor enhancers can make drinking water more enjoyable. Electrolyte powders also add flavor to your water, plus some may have additional health benefits with added vitamins and minerals. 

Always check the ingredients because some of these liquids and powders can contain sugar or artificial sweeteners. Some electrolyte drinks and powders made for athletes can also contain a lot of sodium. Look for ones that are formulated for daily activity rather than strenuous workouts. 

Some herbal teas may also relieve constipation and provide comfort for ongoing symptoms, but make sure to do a little research on the herbs involved. Some have laxative properties which may be more than you need. Plus, some herbal teas may interact with medications, so talk to your doctor before trying them. 

Food Sources of Hydration

Drinking throughout the day is not the only way you can up your hydration. Try adjusting your diet to include more foods that are rich in water. Certain fruits and vegetables like watermelon, strawberries, blueberries, cucumber, tomato, and broccoli contain upwards of 85% water. Some of these foods also have dietary fiber that helps stool production and passage.

Drinks to Avoid When Constipated

• Alcohol – Beverages with high alcohol content actually dehydrate you and can worsen constipation symptoms. If you do have alcohol, drink at least one glass of water for each alcoholic drink.
• Caffeine – It’s a good idea to be mindful of your caffeine intake, as caffeine can contribute to dehydration as well. If you’re already constipated, you may want to avoid drinks with high caffeine.
• Sugary Drinks – Because your body pulls water into the bloodstream to dilute blood sugar, drinking too much can be dehydrating.
• Milk – Milk may be a healthy addition to a diet, but milk and other dairy products can be constipating in some people. So, if you’re already constipated, wait until you feel better to add it back into your diet.

Staying hydrated can provide many health benefits, including preventing and relieving constipation. However, drinking more fluids may not be enough to cure chronic constipation or other severe symptoms quickly. Talk to your medical provider for more specific guidance on how your diet or lifestyle may be impacting your digestive system. If diet and hydration are not enough, then your doctor may recommend supplements and medications to help with your constipation.