If you want to read the update on my reflux backstory, including why I found myself researching reflux & hydration today, click here.
Also, I am an Amazon associate, and may earn commissions from qualifying purchases linked below. That said, I’m passionate about healing my own reflux, and everything I have to say about what’s helped my reflux is 100% true.
My Reflux Backstory
Anyway, I digress. We are here to talk about hydration & reflux. The short version of my current update is that my reflux became much, much worse about 6 days ago, when I started Estring vaginal HRT therapy. For those of you who are blessed enough to have no idea what that is, most of you should be able to heal from reflux, according to the numerous MDs I consulted. They basically agreed that lifestyle changes + diet + antacids (see my “reflux toolbag,” for more details) cures reflux in about 80% of people.
The perplexing thing for me is that I have not healed. I have improved a great deal, but I’m still refluxing. I believe Pepcid is the culprit for many reasons. But I can’t stop Pepcid without intolerable rebound acidity for a few days, unless I’m VERY far along the “esophagus healing” journey. Then if I break any rule, known or unknown, I go back to the beginning. So I’ve been living a roller coaster not fun life, for two years and two months, but who’s counting?
Extensive Reflux Research, Trying To Taper From Pepcid
Anyway, while I’m working my way toward my ultimate goal of tapering fully from Pepcid, I’m still doing everything possible to control my reflux. I refuse to take PPIs for many reasons. So today I started one of my many extended research back and forth question sessions with Claude.ai (which I’ll call “AI”) about iron and reflux (that deserves it’s own separate post, for sure). But when answering one of my questions, AI mentioned the importance of staying hydrated, to reflux.
Hydration: Could This Be An Easy “Win” For Those With Reflux”?
In my thousands of hours researching reflux, and trying everything imaginable, hydration as a direct cause / possible treatment of reflux had never occurred to me. I knew that “drinking more water” helps with the constipation that these meds have caused, based on the Gut Health course that I took from Dr. B a couple of summers ago (which I highly recommend, although not to completely heal reflux, just in general). And, according to Dr. B (but disputed by the reflux experts), he has “many times” had people heal from reflux when they treated their constipation, which you can definitely have without realizing it (according to him). He actually encouraged everyone in the class, if they didn’t think they were constipated, but they were bloated with no other known cause (as I was), to get either a CT scan or at least an X-ray, and make sure the doc tells the radiologist to “rule out constipation.” Sure enough, I had “moderate constipation,” both times, with CT scans taken a year apart. Now the reflux experts will tell you that constipation has nothing to do with reflux. But I’m hear to report that I think Dr. B is right, based on personal experience. The problem is, constipation is a moving target, which changes daily with these stupid reflux meds. So are we getting the picture that the meds temporarily ease the pain caused by the acid, but then they screw with your digestion, cause constipation, which then causes reflux? This has been a fun journey, that’s for sure.
Anyway, he said drink water. So I did, until I didn’t. It’s not easy when you have to eat “small meals,” still live especially an active life, and manage to drink enough water in between those meals.
Coconut Water For Reflux?
I also knew that one of the two nutritionists who I consulted for an extended time wanted me to drink coconut water, instead of water, to help with digestion. This helped, too, but who wants to “drink their calories”? Isn’t this like weight management 101, that you shouldn’t? So I have been drinking 16 oz. of coconut water daily, based on her advice, but wouldn’t drink more, because I needed other nutrients besides essentially potassium sugar water.
My point is that those experts, in their own ways, hinted at the fact that hydration directly helps reflux. But I still never considered that there could be a direct, straight line cause between reflux & hydration. Since I’m also a long distance Florida runner, who enjoys mid-day 5-10 mile runs in the Florida heat, and since dehydration is probably at least sometimes my normal, and since I’ve been battling reflux like hell for over 2 years, I knew that I needed to ask more about this hydration / reflux connection.
Reflux & Hydration: Let’s Ask AI!
Here was my quick question (to AI):
How does hydration affect reflux? Sometimes I might be on the line there — I don’t drink enough, most likely, and I’m a runner in Florida, who often runs during the day (heat). It’s “winter” now but still almost 80 degrees today when I ran, for example. I do drink 1 bottle of coconut water daily (16 oz). And I drink a large carafe of water each night. But during the day, it just seems like I’m so busy eating & running, then recovering from eating, that I don’t drink as much. I drink soy milk once a day, too.
And here was the answer:
Hydration plays a significant role in digestive health, including the management of reflux symptoms. Adequate hydration is essential for maintaining the balance of fluids in the body, supporting proper digestion, and promoting overall well-being. Here’s how hydration can affect reflux:
1. Dilution of stomach acid: Drinking water can help dilute stomach acid, which may reduce the irritation caused by acid reflux on the esophageal lining. However, it’s important to note that drinking water alone may not be sufficient to neutralize stomach acid or prevent reflux entirely.
2. Saliva production: Staying hydrated promotes the production of saliva, which contains bicarbonate, a natural buffer that can help neutralize stomach acid. Adequate saliva production may help protect the esophagus from acid damage and promote healing.
3. Digestive motility: Proper hydration supports the movement of food through the digestive tract. Dehydration can lead to constipation, which may increase abdominal pressure and contribute to reflux symptoms.
4. Electrolyte balance: Maintaining proper hydration helps regulate the balance of electrolytes in the body, such as sodium and potassium. Electrolyte imbalances can affect digestive function and may exacerbate reflux symptoms.
Given your active lifestyle as a runner in Florida’s hot climate, it’s especially important to prioritize hydration. While the coconut water and water you consume daily are beneficial, you may need to pay extra attention to your fluid intake during and after your runs to replace the fluids lost through sweat.
Here are some tips to help you stay hydrated:
1. Drink water consistently throughout the day, even if you’re not feeling thirsty.
2. Carry a water bottle with you to sip on between meals and during activities.
3. Consume water-rich foods, such as fruits and vegetables, to supplement your fluid intake.
4. Rehydrate after your runs with electrolyte-balanced fluids, such as coconut water or sports drinks, to replace lost minerals.
5. Monitor your urine color: Aim for light yellow to clear urine, which indicates adequate hydration.
While staying hydrated is essential for overall digestive health and may help alleviate some reflux symptoms, it’s important to remember that hydration alone may not resolve reflux entirely. It’s crucial to address other contributing factors, such as diet, stress management, and any underlying health conditions, in order to effectively manage reflux symptoms.
If you find that your reflux symptoms persist despite your efforts to stay hydrated and make lifestyle changes, don’t hesitate to consult with a healthcare professional who can provide personalized guidance based on your specific needs and circumstances.
Who knew?!
Hydration & Reflux: Let’s Turn Information Into Immediate Action, Shall We?
So, at this moment, after lunch, and after a pretty hot early March 4 mile run at 2 p.m. in Florida, I’m drinking my second 16 oz bottle of Harmless Harvest Coconut Water (on Amazon) for the day. Incidentally, I tried every hydration drink or tablet on the market about a year and a half ago. They also caused problems for my reflux besides Harmless Harvest (mostly because they have acid, duh). Even those that are alkaline sports drinks (and there are a few) have ingredients that didn’t work well for me, either causing bloating (which causes reflux), or whatever else. I can’t even remember. And I tried hard because I knew back then that I needed more hydration. But, again, I just didn’t realize that hydration could directly contribute to healing reflux, until today.
I’ve also continued drinking my alkaline water from my absolute favorite alkaline water filter. Alkaline water (both water links on Amazon) has been a normal part of my day for two years (the filter was a new but very welcome addition about 6 months ago). The difference today is that I’m forcing myself to drink that more during the day. Previously, my habit has been to drink water mostly (only) after dinner, since I have to stop eating 5 hours before bedtime anyway.
(For those who are doubting alkaline water because of the effects on your digestive system, I hear you. I have also extensively researched that issue. I found one study showing that alkaline water affected the microbiome. That being said, when I drink regular water, my reflux symptoms get worse. So, for now, I’ve accepted that healing my reflux must take priority. Plus, the water is delicious, and I’m not convinced that drinking alkaline water worsens my digestion. I’ve had plenty of nice healing stretches, without constipation and greatly improved reflux, while drinking alkaline water.)
So, bottom line, if you have reflux, consider adding coconut and alkaline water to your own reflux toolkit!
Do you have other ideas about what might help, or what you think I’m still missing? Please let me know in the comments below.
