It’s exhausting to go anyplace in the summertime with out being confronted with one other reminder to remain properly hydrated. However whereas correct hydration is necessary to your well being and avoiding heat-related sickness, medical doctors say that going about it the improper approach may mess together with your abdomen.
Points particularly present up within the type of acid reflux disease, aka gastroesophageal reflux. It appears bizarre, however ingesting an excessive amount of water or having water at sure instances of day raises the chance of uncomfortable reflux signs, mentioned Dr. Ashkan Farhadi, gastroenterologist at MemorialCare Orange Coast Medical Heart in Fountain Valley, California.
The rationale behind this can be a little sophisticated and faucets into physique mechanics. However in case you’re liable to reflux, it’s necessary to bear in mind that your summer season hydration habits might be making issues worse. With that in thoughts, we tapped 4 gastroenterologists to clarify how water can exacerbate signs of reflux, plus the right way to keep properly hydrated with out elevating the chance of signs.
First, it’s necessary to grasp why reflux occurs.
Gastroesophageal reflux is a situation that occurs when contents of your abdomen come again up into your esophagus, the lengthy tube that connects your throat to your abdomen, in response to the Nationwide Institute of Diabetes and Digestive and Kidney Ailments (NIDDK). Many individuals expertise this infrequently, and you’ll even have reflux with out noticing any signs. Individuals who do have signs could expertise heartburn, regurgitation, nausea, ache whereas swallowing, a continual cough or hoarseness, per the NIDDK.
Gastroesophageal reflux often occurs when the decrease esophageal sphincter, which serves as a lid that retains abdomen acid and different contents from flowing again into the esophagus, turns into weak or relaxes when it shouldn’t, Farhadi defined.
Ingesting an excessive amount of water can exacerbate acid reflux disease signs.
It’s simple to guzzle a bunch of water without delay in the summertime, however pacing your self could also be simpler in your abdomen.
“Drinking large amounts of water can increase the volume of the stomach,” defined Dr. Rishi Naik, gastroenterologist and assistant professor of medication at Vanderbilt College Medical Heart. “When the volume of the stomach increases, it increases pressure, which then leads to upward pressure through your lower esophageal sphincter.” That may enhance reflux, inflicting uncomfortable signs within the course of, he mentioned.
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“This esophageal sphincter acts like a valve to protect your esophagus from reflux but, when there is too much pressure, this can lead to backup through the valve into the esophagus which can worsen acid reflux symptoms,” Naik mentioned.
Water isn’t acidic, identified Dr. Subhankar Chakraborty, a gastroenterologist at Ohio State College Wexner Medical Heart. However “the way it stretches the stomach can lead to reflux,” he mentioned.
Not everybody will expertise this phenomenon, although. “Some people can handle extra water with no problem. But those with acid reflux are in trouble,” Farhadi mentioned.
Timing issues, too.
Whereas flooding your abdomen with loads of water without delay raises the chance of reflux, so does ingesting loads of water after a meal, mentioned Dr. Ellen Stein, a gastroenterologist and affiliate professor at Rutgers Robert Wooden Johnson Medical Faculty in New Jersey.
“You can easily overwhelm the stomach size and this can cause a rise in the fluid level that can produce more reflux symptoms,” she mentioned. “It’s the same as over-eating or overfilling your stomach. It’s always better to be satiated, but not overfilled.”
Individuals with reflux are likely to have extra signs after meals, so ingesting an excessive amount of water at this level can add to the issue, Chakraborty mentioned.
Right here’s the right way to navigate summer season hydration with out acid reflux disease signs.
There are some things you are able to do to decrease the chance of acid reflux disease signs, each by way of ingesting water and different well being hacks.
“To help prevent reflux, it’s better to drink small amounts of water throughout the day instead of drinking a lot at once, especially during or right after meals,” Chakraborty mentioned.
Naik additionally suggests strolling after meals. “This increases motility — your ability for your stomach to squeeze — and moves [stomach contents] further down into your gastrointestinal tract to prevent esophageal reflux,” he mentioned.
Stein recommends being sensible about your hydration wants, too. “Drinking enough fluids in the day is not as hard as it sounds if you keep up from the start of the day to the end,” she mentioned. Her recommendation: Drink while you really feel thirsty, and attempt to have a gradual quantity of water all through the day vs. downing quite a bit without delay.
“I usually remind people to drink a little when they wake up, have a little with breakfast, have a mid-morning sip, sip something with lunch, something in the afternoon, something with dinner, and something in the early evening,” she mentioned. (You possibly can control your urine shade to see in case you’re well-hydrated: It ought to be clear to pale yellow.)
It can be useful to keep away from consuming too near bedtime or mendacity down after meals, Naik mentioned. Limiting sure meals and drinks, together with acidic meals, chocolate, alcoholic drinks, espresso, mint and spicy meals, may assist, per the NIDDK.
However in case you’ve tried this and also you’re nonetheless struggling, Farhadi says it’s time to see a well being care supplier for an analysis.
