By Инфоњуз 
Should we drink water during meals or not is one of those topics where folk beliefs often clash with science. It is well known that the concept of digestion involves the whole body and begins even before we take the first bite. The digestive system does not wait for food to arrive; it prepares in advance. It is also known that the entire journey of food through the digestive system can take anywhere from 10 to almost 60 hours. What role does water play in this process?
How does the digestive system work?
As soon as a person sees or smells food, the brain sends a signal to the salivary glands to start producing saliva. Saliva contains enzymes that immediately begin breaking down carbohydrates right in the mouth. Chewing plays a key role in this process. It not only helps with swallowing but also increases the surface area of the food so that enzymes can work more effectively later. After swallowing, food passes through the esophagus in wave-like muscle movements known as peristalsis. In just a few seconds, it reaches the stomach, where more intensive breakdown begins.
The stomach is a highly acidic environment that breaks down food both mechanically and chemically. Muscles mix the contents while stomach acid and enzymes start breaking down proteins. Over a few hours, food turns into a semi-liquid mass. It then moves into the small intestine, which is the main site of nutrient absorption. Here, bile from the liver breaks down fats, and enzymes from the pancreas continue the digestive process. Nutrients are absorbed into the bloodstream and distributed throughout the body. The remainder travels to the large intestine, where water is reabsorbed, and the body eventually excretes waste. The entire journey of food through the digestive system can take from 10 to almost 60 hours.
7 health benefits of water supported by scientific research
Should we drink water during meals?
There is a common belief that drinking water during meals interferes with digestion. In most cases, the opposite is true, says Dr. Rucha Shah, a gastroenterologist at HonorHealth, adding that water helps food pass more easily through the digestive system, softens it, aids breakdown, and promotes nutrient absorption. It also plays an important role in preventing constipation by keeping stool soft.
Another benefit of drinking water during meals is that it promotes mindful eating – helping us recognize fullness in time. However, Dr. Shah emphasizes that moderation is important. Excessive amounts of liquid during meals can cause bloating or discomfort. People with reflux may experience worsened symptoms if they drink too much water with food.
Simple habits for better digestion
Dr. Shah reminds that normal digestion does not require complicated diets. Small, everyday habits can make a big difference, and she suggests:
- Chew each bite of food thoroughly
- Eat more slowly, as thoroughly chewed food reduces stomach workload and may prevent bloating
- Take a walk after meals. Light walking after eating stimulates intestinal activity and helps food move more efficiently through the digestive system
- Drink fluids throughout the day. Water is important not only during meals. Adequate fluid intake supports enzyme activity and overall digestive health. Although needs vary, many people benefit from about 1.5 to 2.5 liters of water daily, unless otherwise advised by a doctor.