Reader,

When the weather heats up, staying hydrated becomes more important than ever because you can easily get dehydrated without even realizing. This is especially true if you have IBS.

Dehydration can sneak up quickly and trigger symptoms like constipation, bloating, and slow digestion. This guide will help you stay cool, nourished, and symptom free

Why Hydration Matters for IBS

Your digestive system relies on adequate fluid to keep things moving. When you’re dehydrated, your colon absorbs extra water from stool, which can lead to constipation and harder, more painful bowel movements. Dehydration also concentrates the gut’s contents, increasing bloating and discomfort. Even mild fluid loss can slow the movement of food in the digestive tract making IBS symptoms worse. That’s why it’s essential to sip fluids regularly throughout the day, not just when you feel thirsty.

Signs You Might Be Dehydrated

Sometimes it’s easy to forget to drink enough, especially if you’re busy or distracted. Watch for these signs:

● Dark yellow urine

● Headaches or dizziness

● Dry mouth and lips

● Fatigue or irritability

● Constipation or bloating

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How Much Fluids Do You Need to Hydrate:

Hydration levels vary based on activity, age, climate, health conditions, sweat loss and more. A simple way to gauge your hydration is:

• Drink enough fluids so your urine is a PALE YELLOW (Not dark )
• Increase fluids when you are active, in hot weather, or sick.
• Sip steadily and eat hydrating foods throughout the day.

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Best Low-FODMAP Hydrating Foods

You actually don’t have to rely only on plain ole water to meet your fluid needs. Many fresh, seasonal foods are naturally hydrating and gentle on digestion. Here are a few to add to your meals:

● Cucumbers: Over 95% water and refreshing in salads or as snacks

● Zucchini: Great grilled, sautéed, or spiralized into noodles

● Strawberries: Sweet, hydrating, and packed with antioxidants

● Oranges: One small orange provides water, vitamin C, and electrolytes

Recipes

Chilled Berry Smoothie Blend

• 1/2 cup frozen strawberries
• 1/2 cup lactose-free yogurt
• 1/2 cup almond milk
• ice
• chia seeds for extra fiber

Blend all ingredients together in a blender or food processor, top with chia seeds for extra soluble fiber and omega 3's. Served chilled and enjoy!

Hydrating Cucumber Salad

• 1 sliced cucumbers
• 1 chopped red bell peppers
• 2 Tbsp Feta cheese
• 1 squeeze of lemon juice
• garlic-infused olive oil

Toss cucumbers, bell peppers, and feta cheese together in a bowl. Squeeze lemon juice, and drizzle garlic infused olive oil on top for a refreshing side or snack.

DIY Electrolyte Drink Mix

• water with a pinch of salt
• a squeeze of orange or lemon
• drizzle of maple syrup.

Stir all ingredients together. This helps replenish minerals lost through sweat without high-FODMAP ingredients

Staying well-hydrated in the heat is especially important with IBS, as it supports digestion, prevents dehydration, and helps you feel your best all summer long. Enjoy the remainder of your summer while staying hydrated!

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In good health,

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Cari