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We’ve all been told for years to drink more water, with a typical target of 64 ounces (about 8 cups) per day. However, it’s important to determine whether this amount is appropriate after bariatric surgery. Should we be drinking more or less?
To get right down to it, newer thinking on hydration generally recommends drinking between 64 ounces and about half your body weight in ounces. For example, if you weigh 240 pounds, that would be about 120 ounces throughout the day.
The Realities After Bariatric Surgery
Obviously, drinking that amount of water immediately after bariatric surgery would require superhuman strength, and we haven’t seen many patients manage to do so right away. However, after surgery, you’ll be losing a significant amount of weight, especially in the first few weeks. As a result, your body is working overtime to metabolize fat, flush out toxins, and heal tissue.
That’s not to say that you should force yourself to drink 100+ ounces immediately, but you need to find a suitable tactic that gets you to at least the minimum (64 oz) without feeling sick in the first couple months after surgery, and scale up from there.
How to Drink Your Water
Let’s say your long-term water goal is 100 ounces per day. If you look at that number in its entirety, you will likely feel daunted. However, if you split the water requirement over the 10 to 12 active hours of your day, the math becomes more manageable. Ten ounces an hour doesn’t sound so bad—that’s just over a cup every hour.
The “Sip, Don’t Gulp” Rule: Remember, due to the smaller size of your stomach, you can’t chug. You should sip consistently throughout the hour to reach your goal.
What to Avoid When Drinking Your Water
While it may be tempting to catch up on missed water by drinking fast, it’s important not to overdo it.
- Hyponatremia: In rare cases, drinking too much water too quickly can over-dilute bodily fluids, leading to a loss of critical electrolytes (sodium). This creates significant medical problems. This is avoided simply by spacing out your liquid intake.
- The 30-Minute Rule: Avoid drinking water 30 minutes before, during, or 30 minutes after a meal to ensure you have room for nutrient-dense food.
Do other liquids count?
Yes. In addition to water, decaf coffee and herbal tea are hydrating. Even regular coffee (in moderation) counts. A good rule of thumb is to count caffeinated beverages for about three-quarters of their volume. So, if you drink 8 ounces of coffee, log it as 6 ounces of hydration.
Watch the Calories
When hydrating, it’s also important to avoid sugary drinks marketed as sports or energy drinks unless you are an endurance athlete burning off lots of excess calories. These drinks can add hundreds of calories to your diet. If you’re not burning them off, they cause blood sugar spikes and increase the risk of Type 2 diabetes. Stick to water, Crystal Light, or zero-calorie electrolyte additives.
The Bottom Line
Hydration is a key component of weight loss and maintenance after bariatric surgery, affecting everything from energy levels to mental clarity. While the traditional recommendation has been 64 ounces, that should be considered the floor, not the ceiling. By spacing out your consumption, aim to gradually increase your intake to about half your body weight in ounces as you are able.
