You must be familiar with the importance of water for promoting your skin health. But did you know water also plays a key role in enhancing your gut health? Adequate water intake is essential for digestion, nutrient absorption and bowel regularity. Conversely, dehydration can compromise gut health and contribute to gastrointestinal issues. We spoke to our expert Dr Anukalp Prakash, Lead Consultant, Gastroenterology, CK Birla Hospital, Gurugram and Dr Harsh Kapoor, Chairman (Pan Metro) - Institute of Gastroenterology, Hepatology, GI Surgery and Liver Transplant, Metro Hospitals, who explained the impact of hydration on your gut health.
Understanding Gut Health
“The gut, often referred to as the gastrointestinal tract, is a complex system comprising the stomach, small intestine, large intestine (colon), and other digestive organs. It serves as a primary site for nutrient absorption, immune function, and the maintenance of microbial balance”, said Dr Prakash.
An imbalance in gut health can manifest in various digestive issues, including bloating, constipation, diarrhoea, and more severe conditions, such as Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease (IBD).
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Importance of Hydration for Gut Health
Proper hydration is essential for maintaining the integrity and functionality of the gastrointestinal tract. Water plays multiple critical roles within the gut, here are some listed by the experts:
Digestion and Nutrient Absorption
Adequate hydration is necessary for the efficient breakdown and absorption of nutrients in the digestive system. This is because water helps dissolve nutrients, facilitating their transport across the intestinal lining into the bloodstream for distribution to various cells and tissues in the body.
Bowel Regularity
Hydration plays a vital role in maintaining bowel regularity and preventing constipation. Insufficient water intake can lead to stool hardening and difficulty passing waste through the colon, resulting in constipation and discomfort.
According to the National Institute for Diabetes and Digestive and Kidney Diseases (NIDDK), the absorption of water by the large intestine leads to the transformation of stool from a liquid to a solid state.
Mucosal Barrier Function
The gastrointestinal mucosa, a protective layer lining the digestive tract, acts as a barrier against harmful pathogens, toxins, and irritants. Optimal hydration supports the integrity of the mucosal barrier, enhancing its ability to defend against foreign invaders and maintain gut health.
Microbial Balance
The gut microbiota, comprising trillions of microorganisms, including bacteria, fungi, and viruses, plays a crucial role in digestive health and immune function. Proper hydration helps create an optimal environment for the growth and diversity of beneficial gut bacteria, promoting microbial balance and overall gut health.
Dehydration and Gut Health
“Conversely, dehydration can have adverse effects on gut health and function. Inadequate water intake can lead to dehydration, impairing digestion, nutrient absorption, and bowel movements. Chronic dehydration may contribute to the development of gastrointestinal disorders, including gastric ulcers, acid reflux, and dysbiosis (imbalance in gut microbiota)”, said Dr Kapoor.
Also Read: Water Consumption: Expert Explains How You Can Find The Right Balance For A Healthier You
Tips for Maintaining Hydration and Supporting Gut Health
To optimise hydration and promote gut health, here are some expert-recommended tips that you should consider:
Drink an Adequate Amount of Water
According to the National Academy of Medicine, healthy men and women are recommended to consume approximately 13 cups and nine cups of fluids daily, respectively, where one cup equals eight ounces. For individuals who are physically active or exposed to warm climates, higher fluid intake may be necessary.
Monitor Urine Colour
Check your urine colour for an indication of your hydration level. Pale yellow urine suggests adequate hydration, while darker urine may indicate dehydration and the need to increase fluid intake.
Include Hydrating Foods
Incorporate hydrating foods with high water content into your diet, such as fruits (watermelon, oranges, strawberries), vegetables (cucumbers, tomatoes, lettuce), and soups.
Limit Dehydrating Beverages
Reduce consumption of dehydrating beverages, such as caffeinated and alcoholic beverages, which can increase fluid loss and contribute to dehydration.
Listen to Your Body
Pay attention to your body's thirst signals and drink water throughout the day to maintain hydration levels, especially during physical activity or exposure to hot weather.
[Disclaimer: This article contains information provided by registered healthcare professionals and is for informational purposes only. Hence, we advise you to consult your expert if you dealing with any health issues for necessary treatment.]