Introduction

I believe today’s topic is one of the most frequently raised by my patients at the beginning of their treatment: drinking water during meals. Many are afraid that drinking water will make them gain weight, while others think it’s terribly unhealthy. Let’s clarify these ideas.

Is it good or bad to drink water during meals?

First of all, it’s important to point out that water contains no calories, no matter when it’s consumed. So, if it has zero calories, it’s very unlikely to cause weight gain. Whether you drink it before, during or after meals — even alongside carbohydrate-rich foods such as pasta, rice or potatoes — it will not increase the caloric value of the water itself, since that remains zero.

Water and digestion

This is a concern often mentioned by people who have followed food combining diets, where they were not allowed to drink a single drop of water when consuming carbohydrates. What can actually have an effect is excessive water intake during meals, simply because it may slow down digestion — but we’re talking about people who drink one to two litres during a single meal.

Fluid retention

Drinking water does not cause fluid retention; in fact, quite the opposite. Adequate water intake stimulates proper kidney function and contributes to maintaining fluid balance in the body.

Drinking water helps with weight loss

One thing that does have an impact is drinking water before meals, as it contributes to gastric distension and increases the feeling of fullness. So, if you’re trying to reduce or control your calorie intake as part of your regular diet, this strategy can be effective.

In fact, this study from 2010 showed that water consumption increased weight loss in middle-aged and older adults who were following a low-calorie diet.

This group of people drank half a litre of water before each main meal and showed greater weight loss — most likely due to the reduced amount of food consumed afterwards.

If you’d like to refresh your memory, in this article I explained what your daily water needs are.

In conclusion: if you’re thirsty, drink. But if you find that you’re overdoing it during meals and feel uncomfortably full or sluggish, try reducing the amount and spread your water intake out across the day. Just remember: water does not make you gain weight, no matter when you drink it.