Understanding What to drink when you haven't pooped? Your Guide to Digestive Hydration

October 13, 2025 •

4 min read

Dehydration is one of the leading causes of constipation, as the body pulls water from the colon, resulting in hard, dry stools. Knowing what to drink when you haven't pooped? can be a simple, effective first step toward finding relief and reestablishing regular bowel movements.

Quick Summary

This article explores the best hydrating and naturally effective drinks for relieving occasional constipation, including water, fruit juices, and warm beverages. It details how certain fluids aid digestion and soften stool to promote regularity, while also covering drinks that can worsen symptoms and key lifestyle factors.

Key Points

Prioritize Hydration: Water is the most crucial drink for relieving constipation as it softens hard, dry stool.
Choose Juices with Sorbitol: Prune, apple, and pear juices contain sorbitol, a sugar alcohol that pulls water into the intestines to induce a bowel movement.
Stimulate with Warmth and Caffeine: Warm drinks like herbal tea or coffee can stimulate the gastrocolic reflex, which triggers intestinal movement.
Boost Gut Health with Probiotics: Fermented drinks such as kefir and kombucha introduce healthy bacteria that can help regulate digestive function.
Avoid Dehydrating Fluids: Limit or avoid alcoholic and highly caffeinated drinks, which can worsen constipation by causing dehydration.
Combine with Lifestyle Changes: The best results come from combining smart drink choices with increased fiber, regular exercise, and listening to your body's signals.

The Foundational Role of Proper Hydration

At the core of healthy digestion is sufficient hydration. Water is crucial because it allows dietary fiber to function properly and softens the stool, making it easier to pass. When the body is dehydrated, the large intestine absorbs more water from the stool, leading to hard, dry, and difficult-to-pass bowel movements. Drinking two to four additional glasses of water per day can provide immediate relief for some individuals, while aiming for at least eight 8-ounce glasses daily helps maintain regularity. A simple but effective tip is to drink a large glass of water first thing in the morning to help stimulate a bowel movement.

The Power of Fruit Juices: Sorbitol and Fiber

Certain fruit juices have a gentle laxative effect due to their high content of sorbitol, a sugar alcohol that the body poorly absorbs. Sorbitol draws water into the large intestine, which helps to loosen hard stools. While juices can be helpful, keep in mind that they lack the full fiber content of whole fruits, so be mindful of sugar intake.

Prune Juice: Perhaps the most famous remedy, prune juice is rich in both sorbitol and fiber. Studies confirm that consuming prunes or prune juice significantly increases stool frequency and weight, making it a first-line therapy for chronic constipation.

Apple Juice: This juice offers a milder laxative effect. It contains sorbitol and is often recommended for children with constipation. To maximize the benefit, opt for cloudy apple juice, which contains more pectin fiber.

Pear Juice: Another excellent source of sorbitol, pear juice is often preferred for its flavor, especially for those who dislike prune juice.

Warm Beverages for Gentle Stimulation

Warm liquids can help stimulate bowel contractions and promote motility in the digestive tract. This makes them a great option for getting things moving when you're constipated.

Coffee and Tea: The caffeine in coffee and some teas can activate the gastrocolic reflex, which prompts the colon to push stool through. For those who prefer non-caffeinated options, the warmth alone can be effective. Herbal teas like peppermint or ginger tea also help soothe the digestive system and reduce bloating. Senna tea, a stimulant laxative, can be particularly potent, but should be used sparingly.

Warm Lemon Water: A simple morning routine of warm water with lemon juice can help kickstart your digestive system. The vitamin C in lemons is a potent antioxidant that helps draw water into the gut.

Clear Soups and Broths: These liquids add moisture to stools, making them softer and easier to pass. They are also a good way to stay hydrated when you may not feel like drinking plain water.

The Probiotic Boost: Fermented Drinks

Fermented drinks contain beneficial bacteria, known as probiotics, which support a healthy gut microbiome. An unbalanced gut can contribute to digestive issues, including constipation.

Kefir: A fermented dairy drink, kefir has been shown to improve stool consistency and frequency in people with chronic constipation. Low-fat and non-fat varieties are often recommended.

Kombucha: This fermented tea contains probiotics that can aid in regulating digestive health. Starting with a small amount can help your body adjust to the new bacteria.

What to Limit or Avoid: Drinks That Can Hinder Relief

Not all beverages are helpful when you're constipated. Some can actually make the problem worse.

Alcohol: This is a diuretic, which means it increases urination and can lead to dehydration, making stools harder. Avoid it until your bowel habits return to normal.

Caffeinated Drinks (in excess): While a morning coffee can stimulate a bowel movement, too much caffeine acts as a diuretic and can cause dehydration. Always balance caffeinated drinks with plenty of water.

Milk: Dairy can trigger constipation, especially for those with lactose intolerance. If you suspect dairy is the culprit, temporarily reduce your intake or switch to a lactose-free or plant-based alternative.

Comparison Table: Constipation-Relief Beverages at a Glance


Drink	Primary Mechanism	Best For	Caveat
Water	Hydration, stool softening	Daily prevention and relief	Only works with sufficient fiber intake
Prune Juice	Sorbitol and fiber, osmotic effect	Quick, effective relief	Can cause gas in some people
Apple/Pear Juice	Sorbitol, mild osmotic effect	Gentle relief, kid-friendly	Less potent than prune juice
Coffee/Caffeinated Tea	Stimulates bowel contractions	Morning stimulation	Can cause dehydration if overconsumed
Herbal Tea	Warmth, soothing effects	Gentle, relaxing relief	Effects are typically mild
Kefir	Probiotics, gut health	Regularity and prevention	May not be suitable for lactose intolerance
Clear Soups	Hydration, moisture	Gentle, easy to digest	Lower fiber content

Lifestyle Adjustments to Complement Your Drinks

Incorporating healthy fluids is just one piece of the puzzle. Other lifestyle factors are critical for preventing and relieving constipation.

Increase Fiber Intake: Gradually add more fruits, vegetables, legumes, and whole grains to your diet. The NIDDK recommends adult males consume 30-38g and females 22-28g of fiber per day.
Regular Exercise: Physical activity, even a daily walk, can stimulate intestinal muscles and promote regular bowel movements.
Listen to Your Body: Don't ignore the urge to go. Holding it in can make constipation worse.
Manage Stress: Anxiety and stress can disrupt digestion. Mindfulness and relaxation techniques can help.

Conclusion: A Balanced Approach to Digestive Wellness

When you're constipated, a strategic approach to what you drink can make a significant difference. Prioritizing water is always the first step, as proper hydration is fundamental for soft stools. Beyond that, drinks like prune, apple, or pear juice can leverage sorbitol for a powerful osmotic effect, while warm beverages and probiotic-rich fluids support intestinal motility and gut health. By combining these hydrating choices with a high-fiber diet, regular exercise, and mindfulness, you can effectively and naturally get things moving again. If home remedies are not providing relief, consulting a healthcare professional is recommended. For more comprehensive dietary advice, consider resources from the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

Frequently Asked Questions

Yes, for many people, the caffeine in coffee stimulates muscle contractions in the colon, which can trigger a bowel movement. However, excessive coffee can cause dehydration, so it is important to balance it with plenty of water.

For some people, particularly those with lactose intolerance, milk and other dairy products can cause or worsen constipation. If you suspect dairy is an issue, consider reducing your intake or choosing lactose-free or probiotic-rich options like kefir or yogurt.

Prune juice can take several hours to produce a bowel movement, as its sorbitol and fiber content needs time to draw water into the intestines. For the best effect, some people drink a glass in the evening or first thing in the morning.

Not all fruit juices are equally effective. Juices containing higher levels of sorbitol, like prune, apple, and pear juice, are generally the most beneficial. However, all juices contain water and some nutrients that can help with hydration.

While the overall temperature doesn't matter as much as quantity, some evidence suggests warm water may help stimulate bowel activity. Drinking a large glass of warm water with lemon in the morning is a popular home remedy.

When consumed in small amounts, aloe vera juice is believed to have a gentle laxative effect that can aid in relieving constipation. However, it is important not to overdo it to avoid negative side effects.

Herbal teas like peppermint or ginger tea can help soothe digestive muscles, while senna tea acts as a stimulant laxative for stronger effects. Always exercise caution and consult a doctor before using strong stimulant teas regularly.