The #1 Thing to Do the Day After Eating a Big Meal

The holiday season is here, meaning many will enjoy delicious meals featuring traditional dishes like roasted turkey and creamy mashed potatoes. While these feasts are a great way to spend time with family and friends, sometimes the aftermath can leave you feeling bloated, sluggish and somewhat uncomfortable. 

Fortunately, there’s one essential thing you can do to help your body feel better the day after: stay hydrated. Proper hydration aids digestion, prevents constipation and helps regulate blood sugar levels. Read on to discover why hydration matters after eating a big meal and get expert tips for remedying overeating symptoms the next day.

“After eating a big meal, you may not feel like you can ingest anything else, but sipping water afterward can make you feel better by keeping you hydrated,” says Shelley Balls, M.D.A., RDN, LDN, a registered dietitian nutritionist. “Drinking water supports digestion, moves food through the digestive system and helps flush out excess sodium, reducing bloating and easing discomfort.” 

Large meals, especially if high in sodium or sugar, may cause your body to retain water, making you feel bloat. Drinking more water might sound counterintuitive, but it can help reduce bloating by encouraging your body to flush out the excess sodium. “Staying hydrated promotes digestion and prevents constipation,” says Balls. “Hydration also aids in breaking down food, ensuring that your body processes the meal efficiently and without discomfort.”

Additionally, research and experts agree that staying hydrated can help regulate blood sugar levels. Balls explains that managing your blood sugar is important to prevent sudden energy crashes that leave you feeling sluggish and tired, especially after a meal high in simple or refined carbohydrates. 

Additional Tips to Feel Your Best After a Big Meal

Here are other steps to help you feel your best after a big meal.

• Consume Fiber-Rich Foods: The day after a big meal, add fiber-rich foods like leafy greens, berries and whole grains to your breakfast. Studies show that fiber supports healthy digestion by promoting regular bowel movements, helping to relieve any post-meal sluggishness and discomfort.4 Balls says, “Fiber is essential for gut health and can help regulate digestion, especially after eating a large meal.”
• Limit Sugary Beverages: Sugary drinks can cause additional blood sugar spikes, exacerbating your post-meal symptoms. Balls also notes that sugary drinks may disrupt digestion and contribute to bloating. Instead, stick with water, herbal teas or water infused with fresh fruits like cucumber or berries. For a delicious recipe, check out our Cucumber-Mint Spritzer.
• Move Regularly Throughout the Day: Another great way to help you feel your best the day after a big feast taking a stroll around your neighborhood. Staying active throughout your day helps maintain your blood sugar levels stable, regulate your digestion and boost your energy levels. 

The Bottom Line

After eating a big meal, the best thing you can do for your body is to stay hydrated. Drinking water helps support digestion, stabilize blood sugar and flush out excess sodium, reducing bloating and discomfort. In addition to hydration, staying active, eating fiber-rich foods and limiting sugary drinks can help you feel comfortable the day after.