Heartburn—that burning pain in your chest or throat—is something most of us have dealt with at least once. It creeps up when acid from your stomach makes its way back into your esophagus, and it’s anything but pleasant. If it happens often or turns into chronic acid reflux, it can really mess with your daily life. Imagine having to avoid your favorite foods, skip fun activities, or lose sleep because of that constant discomfort. Did you know that about 1 in 5 people experience heartburn every week? It’s a lot more common than you might think.
Now, picture this—you’re drinking water, plain and refreshing, and suddenly, there’s that familiar burn. How can water, something so simple and healthy, make things worse? If you’ve been there, you might be wondering—does water help heartburn go away, or could it actually make it worse?
Is Drinking Water Good for Acid Reflux?
Water is essential for your health and digestion, but when it comes to acid reflux, does it help or hurt? The truth is, it can go either way depending on how and when you drink it. For many people, water can ease symptoms, but it’s not always the magic answer.
How Water Can Help
Here’s how water might make acid reflux feel better:
Diluting Stomach Acid
Drinking a bit of water can make the acid in your stomach less strong, which could reduce that burning feeling when acid comes back up into your esophagus.
Helping with Digestion
Water keeps your digestive system running smoothly and helps break down food, which could prevent the discomfort that triggers reflux.
Replacing Triggering Drinks
If drinks like soda, coffee, or juice make your reflux worse, switching to plain water might help calm things down.
Why Does Water Make Heartburn Worse?
You might not expect water to make heartburn worse, but in certain situations—like at night or on an empty stomach—it can happen. Here’s why.
Why Water Can Be a Problem at Night
Drinking water right before bed can sometimes backfire and cause heartburn. Here’s what’s going on:
Lying Down Too Soon
When you’re upright, gravity keeps stomach acid where it belongs. But when you lie down after drinking water, gravity can’t help anymore. This means acid is more likely to escape into your esophagus, causing that burning feeling. Even something as small as a large glass of water (around one cup) before bedtime can lead to trouble.
Extra Pressure on Your Stomach
Drinking too much water at once can stretch your stomach. This puts pressure on a small muscle called the lower esophageal sphincter (LES), which acts like a gate between your stomach and esophagus. If the LES gets too much pressure, it might open up slightly, allowing acid to sneak through.
Why Water Might Cause Trouble on an Empty Stomach
Having water on an empty stomach might stir up heartburn for some reasons:
More Acid is Made
When you drink water without eating, your stomach might think food is coming and start producing acid. With nothing to digest, that acid might move into your esophagus and cause discomfort.
A Relaxed LES
After hours without food, the LES can become more relaxed. If you drink water during this time, it might make it easier for acid to come up. For example, having a full glass of water first thing in the morning might lead to mild heartburn, especially if you’re already prone to it.
Simple Tips to Avoid Heartburn from Water
If water is making your heartburn worse, here’s what you can do to handle it:
1. Drink Slowly and at the Right Times
Sip water throughout the day instead of gulping a lot at once. Instead of chugging a full glass after hours of not drinking, try just a few sips at a time. Avoid drinking water right before bed. Instead, stop at least an hour or two before lying down.
2. Raise Your Head When You Sleep
Sleep at a slight angle so gravity can still help keep acid down. You can lift the head of your bed a few inches or use a special wedge pillow designed for acid reflux.
3. Don’t Overfill Your Stomach
Eating smaller meals can help. Big meals stretch your stomach, especially if you drink a lot of water with them. Stick to smaller portions and avoid having large drinks with meals.
4. Switch to Gentle Drinks
If bubbly or carbonated water makes your symptoms worse, try plain, room-temperature water or even non-caffeinated teas like chamomile or ginger, which can be soothing.
5. Time Your Meals and Drinks
Stop eating or drinking at least 3 hours before bedtime to give your stomach time to empty and reduce acid buildup.
6. Have Remedies on Hand
Over-the-counter antacids can help when heartburn flares up. If you prefer a home remedy, a tiny bit of baking soda in water might temporarily take the edge off.
Managing and Preventing Recurring Heartburn
Dealing with heartburn all the time can feel overwhelming, but you can take steps to make it happen less often—or even stop it altogether. A few small changes to your daily routine can go a long way.
Start by eating smaller meals more often rather than piling your plate high. This helps your stomach process food more easily. Pay attention to foods that set off your heartburn—common culprits include spicy dishes, caffeine, and fatty or fried meals. Drink water in small sips throughout the day instead of gulping down large amounts at once, and try to finish eating a few hours before bedtime so your stomach has time to settle.
Staying active and keeping a healthy weight can also help. Extra pounds can put pressure on your stomach, which makes heartburn more likely. If nighttime heartburn is a problem, try sleeping with your head slightly raised—using a wedge pillow or raising the head of your bed can make a big difference.
Sometimes, lifestyle changes aren’t enough, and that’s okay! Over-the-counter antacids work well for quick relief, while medications like acid reducers or proton pump inhibitors (PPIs) might help for longer-lasting symptoms. But it’s important to talk to a doctor, especially if heartburn keeps bothering you, to find the right treatment plan.
You can quickly feel better and control heartburn by taking small, manageable steps and paying attention to what your body responds to. Don’t hesitate to ask a healthcare professional for help—your comfort and health are worth it!