Hello! I’m Elena, your nutrition expert from Castelló, and today we’re going to look at one of the most persistent myths in nutrition waiting rooms: does drinking water during meals really make you gain weight?
This morning, while I was filling my bottle before starting consultations, I heard someone say that "water between courses expands the stomach." It made me smile because, in the world of real nutrition, we sometimes overcomplicate things with strange theories when physiology is much simpler. Water is life, not calories, and understanding how it interacts with our digestion is key to leaving unnecessary fears behind.
Let’s be direct: water has zero calories. It makes no difference whether you drink it before, during, or after eating; its energy contribution does not change. Water cannot turn into fat or make the foods you eat increase in calorie content.
What does happen in your stomach:
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Satiating effect: Drinking water during a meal can help you feel full sooner, which could technically help you eat less if your goal is weight control.
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Dilution of gastric juices: There is a theory that drinking a lot of water dilutes the stomach acids, making digestion harder. The reality is that, unless you drink industrial amounts, your body regulates pH perfectly to process food.
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Water retention: Sometimes we confuse temporary abdominal volume (bloating from drinking) with gaining fat. They are completely different processes.
Hydration with Flavor and Zero Sugar
If you’re someone who needs something more than plain water to go with your meals, but wants to avoid soft drinks that spike insulin, in Castelló’s pantry we have the perfect tools.
My favorite options for the table
At home, especially when guests come over, I usually prepare jugs of iced tea. They’re delicious options that hydrate just like water but add a different sensory touch.
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Iced Tea Lemon or Peach: These are the ones I choose because they have 0 sugars and barely provide 2 kcal per 100 g.
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They’re ready in a second and are ideal for those looking for flavor without compromising their metabolic health.
The Technical Touch: Flavor Without Sodium
Accompanying meals with water is an excellent habit, but the real challenge is usually what we put on the plate, not in the glass.
My ally for avoiding bloating
If you’re worried about water retention (the kind that sometimes makes us think we’ve gained weight after a meal), the culprit is usually excess sodium, not water.
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To season my dishes, I use Bonsalt 0%. It lets me enhance the flavor of food without the negative effects of regular salt.
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In my kitchen I always have the 85 g size, perfect for taking to the table.
Elena’s technical warning: Bonsalt 0% Sodium should be used exclusively raw. Heat degrades its properties and alters the flavor; it is the "final touch" once the dish is served, never a cooking ingredient.
Elena’s "Life Tip"
Temperature matters: If you have slow or heavy digestion, try drinking water at room temperature during meals instead of very cold. Ice-cold water can slightly constrict the blood vessels in the digestive tract and slow the process. It’s a small adjustment that your digestive wellbeing will notice right away.
And you? Are you on Team "jug of water on the table" or do you prefer drinking before you start eating? I’ll read you in the comments!
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