As many as 10 to 20% of people may experience constipation "regularly,” which may be defined as either fewer than three bowel movements per week or hard stool which is slow to transit through the intestines and causes discomfort.
Staying well hydrated is an important part of maintaining healthy bowel function, and hydration is only a piece of the puzzle.
Earlier research led by Dr. Alayne Markland found that people who consumed the least fluid were more likely to report constipation than those with higher fluid intakes.
- Among women, only 8 percent who consumed the most fluids were constipated compared to 13 percent of those who consumed the least fluids.
- Among men, only 3 percent who were hydrated suffered constipation compared to 8 percent who consumed the least amount of fluids.
Current clinical guidance recommends combining adequate fluid intake with a fiber-rich diet, regular exercise, and healthy bathroom habits, which include going to the bathroom when you feel the urge instead of "holding it."
Hydration appears to be especially important for people who are dehydrated or who are increasing their fiber intake.
Adults are encouraged to consumed 25 to 30 grams of fiber daily, along with enough fluids to stay hydrated. Less than half of people get the recommended daily amount. It's well worth the effort as adequate fiber can lower rates of cardiovascular disease, Type 2 diabetes, and colorectal cancer.
If constipation persists despite these lifestyle measures, discuss your condition with a healthcare provider, as medications and underlying medical conditions can also contribute.
