Why is it suddenly so hard to “go”?

Q:Over the past few weeks, I’ve been increasingly constipated and feeling bloated and miserable. I tried adding more fiber to my diet, but that only made it worse. Help!

A:I’m sorry to hear about your discomfort. There are many causes of constipation, but at this time of year, I always suspect one that’s often overlooked: dehydration. The summer heat generally causes an uptick in perspiration, which diverts liquid from the GI tract. And lack of water in the digestive system means harder stools and less lubrication to move them through, triggering constipation. What’s more, studies show that 74% of women don’t drink enough water, making them prime targets for dehydration—and GI backups. Adding fiber is great in theory because it softens and bulks up stool, but without enough water in your intestines, the fiber also hardens, worsening constipation.

To get things moving, I advise taking a single 200-mg. dose of magnesium citrate. It works like a laxative, pulling water into the colon and relaxing muscles in the GI tract. It should trigger a bowel movement within an hour or two. Just be sure to take it at least an hour before or after any medications since the mineral can impact the effectiveness of some prescription medications.

Then, to ensure you’re hydrated and ward off future bouts of constipation, I suggest drinking eight 8-oz. glasses of water a day and loading up on the season’s fresh produce, like watermelon, cucumbers, celery, cantaloupe and strawberries. These foods are rich in gel water, which has a consistency between a solid and a liquid and helps cells hydrate more efficiently. Hint: A daily smoothie can ensure you’re getting enough. But if you don’t see results after two to three weeks, I suggest making an appointment with your primary care provider to discuss the issue.