Millions of Britons battling the discomfort of acid reflux and heartburn have been issued a surprising health warning: that seemingly innocent glass of water you're reaching for for relief might actually be making your symptoms worse.
This counterintuitive advice comes from medical professionals who are challenging one of the most common pieces of health folklore. While hydration is crucial for overall health, the timing and volume of water consumption can be a critical trigger for those with Gastroesophageal Reflux Disease (GERD).
The Science Behind the Sip
Drinking large amounts of fluid in one go, particularly during or immediately after a meal, increases the total volume and pressure in the stomach. This can force the stomach's contents, including harsh gastric acid, back up into the oesophagus – the primary mechanism behind that familiar burning sensation.
"It's not that water itself is harmful," explains a leading gastroenterologist, "but the act of flooding the stomach when it's already working to digest food can overwhelm the lower oesophageal sphincter. This is the valve designed to keep stomach acid where it belongs."
What Should You Do Instead?
This doesn't mean you should avoid water. Instead, experts recommend a smarter approach to hydration to manage your symptoms effectively.
- Sip Strategically: Avoid gulping down large glasses of water. Take small, frequent sips throughout the day instead.
- Mind Your Meal Times: Try to drink most of your water between meals, rather than during them. Leave a 30-minute window before and after eating for larger drinks.
- Listen to Your Body: If you feel a reflux episode coming on, take tiny sips of room-temperature water rather than cold water, which can sometimes cause spasms.
Beyond Water: Other Common Triggers
While adjusting your water intake can help, it's also vital to be aware of other well-known dietary triggers for acid reflux, which include:
- Spicy and fatty foods
- Caffeine and carbonated drinks
- Chocolate and citrus fruits
- Alcohol and peppermint
Persistent heartburn is not something to ignore. If lifestyle changes don't bring relief, it is essential to consult your GP to rule out more serious conditions and discuss long-term management strategies, which may include over-the-counter or prescription medications.
