How much water do I need to drink to relieve constipation?

November 27, 2025 •

4 min read

Dehydration is a leading cause of constipation, as the body pulls water from the colon, resulting in hard stools. Understanding how much water do I need to drink to relieve constipation is a critical first step towards regulating bowel movements and improving overall digestive health.

Quick Summary

This guide explains the link between hydration and healthy bowel function, detailing recommended daily water intake for constipation relief, and exploring other effective remedies. It breaks down how water softens stools and helps the digestive system function optimally, while also providing practical tips for increasing your fluid intake.

Key Points

Hydration's Direct Impact: The large intestine absorbs water from waste, so dehydration leads to hard, dry stools that are difficult to pass.
Daily Water Intake Goal: Most adults should aim for 8 to 12 cups of water per day to help soften stools and aid digestion.
Combining Water and Fiber: When increasing your fiber intake, it is critical to also increase your water intake to prevent worsening constipation.
Opt for Plain Water: While some juices can help, plain water is the most effective and healthiest way to stay hydrated and relieve constipation.
Lifestyle Changes Complement Hydration: Combine increased water intake with regular exercise and a high-fiber diet for the most effective and lasting relief.
Avoid Dehydrating Beverages: Minimize your consumption of alcohol and caffeinated drinks, as they act as diuretics and can worsen dehydration.
Seek Professional Advice: If constipation is persistent, consult a healthcare professional to identify the underlying cause and determine the best treatment plan.

The Connection Between Hydration and Constipation

Dehydration has a direct impact on the regularity and consistency of your bowel movements. The large intestine's primary function is to absorb water from waste to form stool. If you are not drinking enough water, the body will pull water from the waste material in the colon, leaving the stool hard, dry, and difficult to pass. This process is the root cause of constipation for many people.

Water serves as a natural lubricant for the digestive tract, facilitating the smooth movement of waste through the intestines. Sufficient hydration helps keep the intestinal muscles working efficiently, supporting the peristaltic motion needed to push stool through the colon. When you're properly hydrated, your body can create softer, bulkier stools that are much easier to pass, which reduces the need for straining.

How Much Water Do I Need to Drink to Relieve Constipation?

While specific fluid needs vary based on age, gender, activity level, and climate, most health authorities offer general guidelines.

General Recommendations

For adults: The U.S. National Academies of Sciences, Engineering, and Medicine suggests an adequate daily fluid intake of approximately 15.5 cups (3.7 liters) for men and 11.5 cups (2.7 liters) for women. However, to specifically target constipation, many experts recommend aiming for at least 8 to 10 glasses (60–80 ounces) of pure water daily.
For children and teens: Recommended water intake ranges from 6 to 8 cups a day, though this can vary with activity level.

Tips for Increasing Water Intake

Keep a reusable water bottle with you throughout the day.
Drink a glass of water first thing in the morning.
Set reminders on your phone or use an app to track your intake.
Infuse your water with fruit slices, cucumber, or mint for flavor.
Sip hot herbal teas, which also count toward your fluid intake and can have a soothing effect.

Comparison of Water and Other Fluids for Constipation


Type of Fluid	Impact on Constipation	Notes and Considerations
Water (Plain)	High	Most effective and universally recommended for hydration. Best choice for regular intake.
Naturally Sweetened Fruit Juice (e.g., prune)	High	Certain juices, like prune, contain sorbitol, a natural laxative. Drink in moderation due to high sugar content.
Clear Soups/Broths	Moderate	Hydrating and easy to digest, adding fluids and electrolytes. Useful for increasing fluid intake.
Coffee/Caffeinated Tea	Variable	Can stimulate bowel movements for some, but caffeine is a diuretic, which can cause dehydration and worsen constipation if not consumed with extra water.
Alcohol	Negative	A powerful diuretic that causes dehydration and should be avoided when constipated.
Sports Drinks	Low/Negative	High in sugar and can contain artificial ingredients. While they contain electrolytes, plain water is superior for daily hydration needs.

Other Lifestyle Strategies for Constipation Relief

While increasing water intake is crucial, it is most effective when combined with other healthy habits.

Increase Fiber Intake

Dietary fiber adds bulk to stool, which, along with sufficient water, softens it and speeds up its passage through the digestive tract.
Sources include whole grains, fruits (especially prunes, pears, and berries), legumes, and vegetables.
When increasing fiber, you must simultaneously increase your water consumption. Without extra fluids, a high-fiber diet can actually worsen constipation by causing more intestinal water absorption.

Stay Physically Active

Regular exercise stimulates the muscles of your intestines, helping to move stool along.
Even light activity, such as a daily walk, can make a significant difference in regulating bowel movements.

Establish Regular Bowel Habits

Make time for regular trips to the restroom, ideally after a meal when the gastrocolic reflex is most active.
Listen to your body's signals and do not ignore the urge to have a bowel movement, as this can worsen constipation over time.

Consider Stool Softeners or Laxatives

Over-the-counter options like stool softeners can be considered for short-term relief, but they should only be used as directed.
For chronic or severe constipation, it is essential to consult a healthcare professional to determine the underlying cause and the most appropriate treatment.

Conclusion: A Holistic Approach to Relief

Drinking an adequate amount of water is a cornerstone of managing and preventing constipation, as it ensures stools remain soft and easy to pass. For most adults, this means targeting 8 to 12 cups of water daily, especially when increasing fiber intake. However, hydration is just one piece of the puzzle. A truly effective strategy for lasting constipation relief involves a holistic approach that also incorporates a high-fiber diet and regular physical activity. For persistent issues, professional medical guidance is the best course of action to address the root cause and avoid potential complications. By combining increased fluid intake with these healthy lifestyle choices, you can improve your digestive function and achieve more regular, comfortable bowel movements.

For more in-depth information, you can consult resources like the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

Frequently Asked Questions

For more immediate relief, aim to drink a large glass of water, and continue to hydrate consistently throughout the day. Consuming warm water or herbal tea can also help stimulate the digestive system. Remember that constipation relief from hydration happens over several hours as the colon absorbs the water.

While increasing water intake is essential, it may not fix constipation entirely on its own. For optimal results, combine increased fluid intake with a high-fiber diet and regular physical activity.

Some evidence suggests that drinking hot water or other hot beverages can help stimulate bowel movements and relax the digestive tract. However, drinking water at any temperature will help with hydration and constipation relief.

Good alternatives to plain water include clear soups, broths, and naturally sweetened fruit and vegetable juices. Prune juice is particularly effective due to its natural laxative properties.

Avoid or limit dehydrating beverages like alcohol and caffeinated drinks, such as coffee and soda, as they can worsen your constipation.

Fiber needs water to work effectively. It absorbs water, which adds bulk and softens the stool. If you increase your fiber intake without also drinking more water, it can make constipation worse.

While it's important to increase your water intake, do it gradually. If you feel bloated, it could be a sign of drinking too much too quickly. Spread your fluid intake throughout the day to help your body adjust and aid digestion.