Meeting your fluid intake after bariatric surgery can be a challenge. To say the least.
You can’t drink when you are eating – and between all of your small meals and snacks, that’s a lot! This really limits how much time you have to get in your fluids, especially with the small sips you need to take to accommodate for your small stomach capacity.
Because of this, dehydration is one of the most common side effects of bariatric surgery. Especially early in your postop journey, since that is when your stomach size is the most restricted. If you’re feeling really thirsty throughout the day, not peeing very often, have really dark yellow pee, getting headaches or dizziness, feeling really exhausted or experiencing nausea regularly, it might be a good idea to evaluate how much fluid you are drinking each day.
Most programs recommend you drink at least 1500-2000 mL* of fluid per day after surgery, which can feel really intimidating when you can only take in a few sips at a time. But I promise, it IS possible. It just takes some effort, planning, and strategy to help you get there.
*This may vary from person-to-person. Always follow the fluid recommendations given to you by your bariatric team.
Here are 6 tips that can help you improve your fluid intake and avoid dehydration:
- Break down your water intake into smaller goals throughout the day. For example, if your total daily goal is to drink 1500 mL per day, aim for 500 mL in the morning, 500 mL in the afternoon, and 500 mL in the evening. Drinking out of a smaller container can be less intimidating AND more encouraging because you will see the volume decrease a lot faster. When you can see your progress easier, it keeps you motivated and focused on the positives.
- Take small sips every 3-5 minutes. If you are historically someone who chugs their water, it can be really tricky to remember to take a sip of water so frequently. Setting a timer, alarm, or reminder on your phone can be a great strategy to help you remember to drink more often. If you find the constant timers super annoying (which is totally fair), there are some great apps that you can download to send you gentle reminders or encourage you to drink more in other ways (for example, to grow a plant – check out “Plant Nanny Water Tracker”).
- Something as simple as upgrading your water bottle can make a HUGE difference. Maybe it’s getting a water bottle that you find really cute and fun. Maybe it’s getting a water bottle that keeps everything ice cold. Maybe it’s getting a water bottle that has a lid that is easy to open, or one that lights up to remind you to drink. Whatever it is, never underestimate the power of a good water bottle. The more excited you are about your water bottle, the more likely you are to remember to use it.
- Bring your water bottle with you EVERYWHERE. This is a really good habit to get into, and is something you can begin practicing even before surgery. If you’ve got your water bottle with you, you’ll never be in a situation where you don’t have access to something to drink. Having a water bottle that you like can also help you remember to bring it with you.
- If you’re finding it difficult to drink plain water, try flavouring it with something low calorie/sugar. Adding some different flavours can add some interest to your water and encourage you to drink more. Items like Crystal Light, MiO drops, PC Water Enhancers, Flavorall, Skinny Syrups, etc. are all zero calorie options to spice up your water intake. Alternatively, you could flavour your water with fruit or vegetables. Adding cucumber, strawberries, lemon/lime, etc. are also totally great options to give your water some natural flavour. Fresh or frozen both work really well for this.
- Include other types of fluid throughout your day if you’re struggling to get in water. Some people find that water just doesn’t sit well, especially early on after surgery. Do your best to get in as much water as you can, but it’s okay to count other fluids towards your fluid intake as well. Including items like soup, decaf coffee, decaf tea, or sugar-free popsicles can help to boost up your fluid intake. You could also opt for a calorie-free sports drink such as Gatorade or Powerade Zero.
Remember, being well hydrated is KEY to your health. If you’re struggling to get in enough fluid, or you are experiencing symptoms of dehydration, make sure you connect with your bariatric team for a personalized assessment and guidance.
The Bariatric Nutrition Dietitian 