I overheard a conversation  amongst clients at Natural Wellness last week: 

“You shouldn’t drink anything while you eat — it’ll mess up your digestion.”

At first, I was like, that sounds logical. If you picture your stomach like a soup bowl, you might think adding water would “water down” your stomach acid and make it harder to digest food.

But here’s the thing… our bodies aren’t soup bowls. And here are a few things I've learned as I dove into this topic a bit more:

Why People Say This

The “don’t drink with meals” advice usually comes from one of these ideas:

• It dilutes stomach acid and digestive enzymes so food can’t break down properly.

• It washes food through too quickly so you miss out on nutrients.

• It causes bloating (especially if you drink a lot or choose fizzy drinks).

There’s a little truth in some of these for certain people, but for most of us, the science says drinking with a meal is not an issue. 

What Actually Happens When You Drink With a Meal

Your stomach is really good at its job. If you drink water while you eat, your body simply adjusts acid levels to keep digestion moving. Studies have shown that pH levels in the stomach bounce back within minutes, even after drinking a good amount of water.

And as far as nutrient absorption goes, that happens mostly in the small intestine, not the stomach — and fluids can actually help break down food so those nutrients are easier to absorb.

So for the average healthy adult, sipping water, tea, or other non-carbonated, low-sugar drinks with your meal is totally fine. In fact, it can help you swallow dry foods more easily and stay hydrated.

When It Might Make Sense to Limit Drinks at Mealtimes

There are situations where limiting fluids during meals can help:

• GERD or reflux – Large amounts of liquid can add pressure to your stomach and make symptoms worse.

• Gastroparesis – If your stomach empties slowly, extra liquid can make you feel overly full.

• After bariatric surgery – You want your smaller stomach pouch filled with nutrient-dense food, not liquids.

• Right before intense exercise – Too much fluid with food can lead to bloating or cramping.

If you fall into one of these categories, spacing fluids away from mealtimes might be worth trying.

What About Drinking Water Before Meals?

This was another topic of conversation I overheard last week, and this is actually where things get interesting. After some digging, I found that for middle-aged and older adults, drinking about 2 cups of water 15–20 minutes before a meal can help you:

• Feel fuller sooner

• Eat fewer calories at that meal

• Lose more weight when paired with a calorie-reduced diet

It’s not a magic trick, and it works better for some people than others (younger adults don’t see as much of an effect), but it’s a simple, low-cost strategy worth trying if you want help with portion control.

The Takeaways

For most people:

Sip away while you eat — it’s not hurting your digestion or robbing you of nutrients.

For some people with specific health needs:

Go lighter on fluids during meals to reduce symptoms or help you meet your nutrition goals.

If you want to experiment with drinking a glass of water before your meals, you might find it helps you feel full and eat a little less.