What you drink and eat each day plays a big part in how your digestive system feels. Constipation is common, and small daily habits around fluids, fiber, and movement can make a real difference for many people. Here is what trusted health sources say, plus the signs that it is time to check in with a clinician.
Why water matters
Water makes up more than two-thirds of the weight of your body, according to MedlinePlus. It acts as a lubricant in saliva and joint fluids, helps control your body temperature through sweat, and helps move food through your intestines.
How much should you drink?
There is no single number that fits everyone. MedlinePlus explains that fluid needs depend on your sex, weight, age, activity level, and any medical conditions you have. A simple rule of thumb from MedlinePlus: if you drink fluids when you feel thirsty and have beverages with meals, you should get enough water to stay hydrated.
Plain water is not your only source. You also get water from the foods you eat and from drinks like soup, milk, tea, coffee, and juice. MedlinePlus notes that alcohol does not count, because it causes your body to lose fluid.
Your sense of thirst can change as you age, so MedlinePlus suggests drinking fluids regularly through the day. If you have a medical condition, ask your clinician how much fluid is right for you.
Signs you may need more fluids
Dehydration happens when your body loses too much fluid. MedlinePlus lists causes such as diarrhea, vomiting, heavy sweating, fever, and not drinking enough. Signs in adults include:
- Feeling very thirsty
- Dry mouth or dry skin
- Urinating and sweating less than usual
- Dark-colored urine
- Feeling tired or dizzy
Call 911 or get emergency care right away for signs of severe dehydration, such as confusion, fainting, not urinating, a rapid heartbeat, or rapid breathing.
Understanding constipation
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) describes constipation as having fewer than three bowel movements a week, or having stools that are hard, dry, or lumpy. You might also have trouble passing stool or feel like you have not fully emptied your bowels.
It is common. NIDDK reports that about 16 out of 100 U.S. adults have symptoms of constipation, and about 33 out of 100 adults age 60 and older do. Constipation is not a disease, but it may be a symptom of another health problem.
Common causes
NIDDK lists several common causes:
- Not eating enough fiber
- Not drinking enough liquids, or dehydration
- Not getting enough physical activity
- Ignoring the urge to have a bowel movement
- Certain medicines, such as some pain relievers, antacids, and antidepressants
- Life changes like pregnancy, aging, travel, or changes in diet
Fiber: add it slowly
Fiber is one of the most helpful tools for staying regular. NIDDK says that, depending on age and sex, adults should get 22 to 34 grams of fiber a day.
Good sources of fiber, per NIDDK, include:
- Whole grains, like whole wheat bread and pasta, oatmeal, and bran flake cereals
- Legumes, like lentils, black beans, kidney beans, and chickpeas
- Fruits, like berries, apples with the skin on, oranges, and pears
- Vegetables, like carrots, broccoli, green peas, and collard greens
- Nuts, like almonds, peanuts, and pecans
Go slow. Both NIDDK and MedlinePlus advise adding fiber a little at a time, because a sudden increase can cause gas and bloating. As you eat more fiber, drink water and other liquids too. NIDDK explains that liquids help fiber work and make stools softer.
NIDDK also suggests cutting back on low-fiber foods such as chips, fast food, frozen meals, and other processed foods.
Other habits that may help
- Move your body. MedlinePlus suggests walking, swimming, or doing something active at least 3 or 4 times a week.
- Set a routine. Going to the bathroom at the same time each day may help. For many people, MedlinePlus notes, this is after breakfast or dinner.
- Do not hold it. Since ignoring the urge is a common cause of constipation, try to go when you feel the need.
- Try certain fruits. MedlinePlus says berries, grapes, peaches, apricots, plums, raisins, rhubarb, and prunes are some fruits that may help.
MedlinePlus suggests asking your health care provider how much fiber to aim for each day. It is also wise to check with a clinician before starting any over-the-counter product for constipation, especially if you take other medicines.
When to call a clinician
MedlinePlus suggests contacting your provider if you:
- Have not had a bowel movement in 3 days
- Are bloated or have pain in your stomach
- Have nausea or are throwing up
- Have blood in your stool
NIDDK advises seeing a health care professional right away if you have constipation along with any of these:
- Bleeding from your rectum or blood in your stool
- Constant pain in your belly
- Being unable to pass gas
- Vomiting
- Fever
- Lower back pain
- Losing weight without trying
NIDDK also recommends talking with a clinician if your symptoms do not go away with self-care, or if you have a family history of colon or rectal cancer.
Talvi offers video visits with licensed clinicians. At Talvi, a licensed clinician reviews your health history before anything is prescribed.
Questions to ask your clinician
- How much fluid is right for me, given my health and medicines?
- How much fiber should I aim for, and how fast should I add it?
- Could any of my medicines be affecting my digestion?
- Which symptoms mean I should call you right away?
The bottom line
Drinking fluids through the day, adding fiber slowly, staying active, and keeping a bathroom routine are simple habits that support healthy digestion. Pay attention to warning signs, and do not wait to reach out if something feels wrong.