Drinking water with meals is not only safe—it may actually be good for you. Research from clinical trials and expert reviews shows that having a glass of water (about 500 mL) right before or during meals can help people feel fuller and eat less. This effect is especially noticeable in middle-aged and older adults who are overweight or obese, and it may support healthy weight loss and better metabolism [1–4]. This is likely because water fills the stomach, making you feel full sooner, and because it often replaces sugary drinks.
Despite popular myths, there’s no scientific evidence that drinking water while eating disrupts digestion or causes any harm in healthy people. On the contrary, water may actually help your body use dietary protein more efficiently and keep you well-hydrated [5].
Large population studies show that many people naturally drink water with meals, and those who do often eat meals with lower calorie density. This supports the idea that water is a smart choice as part of a healthy eating pattern [6].
Public health guidelines, like the Dietary Guidelines for Americans, recommend choosing water instead of sugary drinks at meals. This helps reduce added sugar intake and supports good hydration [7]. Unless you have a medical condition that requires limiting fluids, there’s no reason to avoid drinking water during meals.
Bottom line: Having water with your meals is a healthy habit. It can help manage weight, keep you hydrated, and cut down on unnecessary sugar—all backed by science [1–7].
REFERENCES
[1] Outcomes in Randomized Clinical Trials Testing Changes in Daily Water Intake: A Systematic Review. Hakam N, Guzman Fuentes JL, Nabavizadeh B, et al. JAMA Network Open. 2024;7(11):e2447621. doi:10.1001/jamanetworkopen.2024.47621.
[2] Water Intake, Hydration, and Weight Management: The Glass Is Half-Full!. Davy BM, Davy KP, Savla JT, et al. Physiology & Behavior. 2025;297:114953. doi:10.1016/j.physbeh.2025.114953.
[3] Impact of Water Intake on Energy Intake and Weight Status: A Systematic Review. Daniels MC, Popkin BM. Nutrition Reviews. 2010;68(9):505-21. doi:10.1111/j.1753-4887.2010.00311.x.
[4] Negative, Null and Beneficial Effects of Drinking Water on Energy Intake, Energy Expenditure, Fat Oxidation and Weight Change in Randomized Trials: A Qualitative Review. Stookey JJ. Nutrients. 2016;8(1):E19. doi:10.3390/nu8010019.
[5] Studies on Water Drinking : Ii. The Metabolic Influence of Copious Water Drinking With Meals. Fowler CC, Hawk PB. The Journal of Experimental Medicine. 1910;12(3):388-410. doi:10.1084/jem.12.3.388.
[6] Contributors of Water Intake in US Children and Adolescents: Associations With Dietary and Meal Characteristics–National Health and Nutrition Examination Survey 2005-2006. Kant AK, Graubard BI. The American Journal of Clinical Nutrition. 2010;92(4):887-96. doi:10.3945/ajcn.2010.29708.
[7] The Timing of Water and Beverage Consumption During the Day Among Children and Adults in the United States: Analyses of NHANES 2011-2016 Data. Vieux F, Maillot M, Rehm CD, Barrios P, Drewnowski A. Nutrients. 2019;11(11):E2707. doi:10.3390/nu11112707.