Is it true that 'just drinking water' changes your body? A pharmacist explains the deep connection between water and the gut

"Drink more water."
Whenever you look up health information, this phrase always comes up.
But honestly, I just thought, "I guess it's probably good for the body."
Isn't tea, coffee, or juice also hydration?
Even if people say 2 liters, I can't drink that much.
When I started gut health activities, the meaning of "drinking water" changed fundamentally.
Water wasn't just "something that's good for the body," it was the "fuel" needed to get the gut moving.

Why water is necessary for the gut to move

As a pharmacist, I will first explain the body's mechanisms.
The food we eat moves through the stomach, small intestine, and large intestine while being digested and absorbed.
What helps this movement is the "intestinal peristalsis," a wave-like motion of the gut.
For this peristalsis to work normally, there must be sufficient water in the gut.
If there is not enough water, stool becomes hard, gut movement slows down, and constipation occurs.
This is as many people imagine.
However, that is not the only role of water.
1. Creating an environment for gut bacteria to be active
Good bacteria in the gut can function better in an environment with moderate moisture.
If dehydration continues, the gut becomes dry, making it difficult for good bacteria to colonize.
2. Helping to dissolve and absorb nutrients
Vitamins and minerals are absorbed through the intestinal wall in a dissolved state.
Lack of water can also cause a decrease in nutrient absorption efficiency.
3. Promoting detoxification and excretion
Things that are no longer needed in the gut are excreted as stool, and about 70-80% of that stool is water.
Drinking water is also a direct way to support the body's "excretion power."

The question: "Is tea or coffee okay?"

I thought this too at first.
The answer is "they cannot completely replace it."
Caffeine contained in green tea, coffee, black tea, etc., has a diuretic effect.
Because more is excreted as urine than the amount of water consumed, the efficiency as hydration is lower than water.
Also, sugary drinks (juice, sports drinks, etc.) can easily become food for bad bacteria in the gut, which can be counterproductive from a gut health perspective.
It is true that "things other than water are okay," but if the goal is gut health, it is effective to think of "water or warm water" as the core, and drink tea or other things as a supplement.
I try to drink water equal to my body weight divided by 30 in liters.
For example, for a person weighing 60kg, 60 divided by 30 equals 2L.
But I drink coffee and alcohol, which have diuretic effects.
So when I drink beverages other than water, I try to drink the same amount of extra water.
If I drink one cup of coffee (200ml) and two beers (350ml x 2), I drink 2L plus 900ml of water.

The 3 "water drinking habits" I changed

1. First, start by grasping how much water you are drinking in a day.

2. Once you grasp that, drink while measuring the water to see if you have reached your target hydration amount.
I recommend a water bottle. If you can empty a 1L bottle twice, it's easy to grasp that you've drunk 2L.

3. Keep water close at hand so you can drink it immediately.
I think this is the most important thing.
There are times when I want to drink water, but the act of walking to get it is too much trouble to do (I know, I sound so lazy!!).

4. You don't have to refrain from drinking things other than water that you want.
However, try to drink the same amount of water. If you refrain, you won't be able to continue, so not refraining is important.

At first, the amount of water increases, so some people might feel troubled by the increased frequency of going to the bathroom.
But as the gut, which is regulating the water, gradually becomes cleaner, it will begin to absorb the water into the body, and the frequency of bathroom visits will return to normal.

When the amount of water in the body increases, the elasticity and luster of the skin change.
When I had my skin age and moisture level measured, the staff at the store were surprised by the high moisture level.

Why "drinking water" is the ultimate gut health activity

When it comes to gut health, there is an image of "increasing" the things you eat or drink, such as fermented foods, dietary fiber, and supplements.
But the simplest, easiest to continue, and most immediate thing was "increasing the amount of water I drink."
It doesn't cost money. No special ingredients are needed. You can do it even if you are busy.
For me, working full-time while raising four children, the first condition for a habit that can be continued was "being simple."
Water is the entrance to gut health and also the foundation of gut health.
No matter what gut health habit you incorporate, if you are not drinking enough water, the effect will be halved.
First, try drinking a glass of water today.
That will be a solid first step in your gut health journey.