Can Drinking Water During Meals Encourage Eating More Food

A secondary analysis suggests that drinking patterns during meals may influence food intake more than previously thought.

Drinking water with meals is commonly recommended as a way to feel fuller and eat less. However, a secondary analysis of two randomized crossover studies, published in Appetite, found that drinking more water during a meal was associated with greater food intake. . The findings also showed that increasing meal spiciness reduced food intake by slowing the pace of eating, regardless of how much water participants drank (1^✔ ✔Trusted Source
Water intake, switching between bites and sips, and drinking behavior are associated with food intake across meals varying in spiciness: A secondary analysis of two randomized crossover studies

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The analysis combined data from two randomized crossover experiments involving 86 adults who were allowed to eat as much as they wanted during lunch. Participants ate beef chili or chicken tikka masala with water during two laboratory visits, each featuring a different spice level. Their eating and drinking behaviors were video-recorded. The analysis found that:

• Greater water intake was associated with greater food intake.
• More frequent switching behavior, or alternating between bites of food and sips of water, was linked to eating more food.
• Increasing meal spiciness slowed eating rate and reduced food intake.
• Drinking behaviors, including sip size, drinking rate, and switching, did not weaken the effect of spiciness on reducing food intake.

Water Intake During Meals Was Linked To Greater Food Intake

The investigators examined several aspects of drinking behavior, including the number of sips, sip size, drinking rate, and how often participants alternated between food and water. Across both meal types, individuals who drank more water tended to consume more food. For every additional 100 grams of water consumed during the meal, participants ate about 39 grams more food, equivalent to roughly 49 additional calories. Each additional switch between bites and sips was also associated with about 4.4 grams more food consumed.

Someone eating a spicy bowl of snack may instinctively take a sip of water after every few bites. The findings suggest that this familiar habit may accompany greater food consumption rather than limiting it.

Interestingly, participants who drank water more quickly tended to eat less, although researchers say this unexpected finding needs further investigation.

Switching Between Bites And Sips May Influence Eating Behavior

Switching between bites of food and sips of water emerged as another behavior associated with higher food intake. Each additional switch between a bite of food and a sip of water was associated with approximately 4.4 grams more food consumed during the meal. Participants who alternated more frequently between eating and drinking consistently consumed more food during the meal.

These observations add to growing evidence that mealtime habits involve more than simply what is on the plate. How people combine eating and drinking during a meal may also influence overall food intake.

Researchers suggest that alternating between bites and sips may delay the natural decline in a food’s appeal during a meal, allowing people to continue eating for longer. However, this remains a proposed explanation that requires further study.

Spicy Food Reduced Food Intake By Slowing Eating Rate

Water is often used to ease the burning sensation of spicy foods. The analysis explored whether drinking more water could reduce the effect of increased meal spiciness on food intake.

The findings showed that it did not. Even when participants drank more water or changed their drinking patterns, spicier meals continued to slow eating and reduce food intake. That is, someone enjoying a spicy dish may take frequent sips of water throughout the meal, yet the slow eating pace associated with the spicier version remained unchanged. In a related experiment, participants ate about 30% more slowly and consumed approximately 28% less food when the salsa was spicier, suggesting that slowing the pace of eating may naturally reduce food intake.

Eating Behaviors May Be As Important As Food Choices

Many people focus on what they eat while paying less attention to how they eat. This analysis highlights that everyday habits, such as drinking water between bites, may also influence the amount of food consumed during a meal.

The relationship between water intake and appetite is more complex than previously assumed. The findings suggest that how people eat and drink together during a meal may influence food intake. More research is needed to determine whether changing these behaviours can consistently affect eating in everyday life. .

These insights provide a broader perspective on mealtime behavior and may help guide strategies that consider both food choices and eating patterns when supporting healthy dietary habits. The researchers caution that these findings came from a laboratory-based secondary analysis involving a limited number of meal types. Larger studies are needed to determine whether similar patterns occur during everyday eating.

Mindful eating begins with noticing our small habits durings every meal. Being aware of how you eat can be just as valuable as understanding what you eat.

Reference:

1. Water intake, switching between bites and sips, and drinking behavior are associated with food intake across meals varying in spiciness: A secondary analysis of two randomized crossover studies – (https://www.sciencedirect.com/science/article/abs/pii/S0195666326002606)

Source-Medindia