Hypertension, or high blood pressure, affects nearly half of American adults. According to the Centers for Disease Control and Prevention (CDC), only one in four have the condition under control—and that’s a problem. Why? Hypertension increases your risk of heart disease and stroke, the leading causes of death in the United States. Since water makes up nearly 60% of the human body’s weight, it's no surprise that the amount we drink, could significantly affect an impressive number of bodily functions, including body temperature regulation, digestion, and even heart health. But, does drinking water lower blood pressure? That’s a good question, and this video will answer it. We’ll also let you know, how hydration or dehydration can impact your blood pressure, and how other lifestyle changes can too.
How Dehydration Can Increase Blood Pressure.
First, let's understand the impact of dehydration. Dehydration happens when your body loses more water than it takes in. This can result from not drinking enough fluids, or losing too much water through sweating, vomiting, diarrhea, or frequent urination. When dehydrated, there's less water in your bloodstream, so sodium becomes more concentrated. This increase in sodium triggers the release of vasopressin, a hormone that helps your body hold on to water. Vasopressin also causes your blood vessels to narrow, a process called vasoconstriction, which can lead to a rise in blood pressure—sometimes suddenly or significantly. So, maintaining proper hydration is crucial to avoid these sudden spikes.
Can Drinking Water Lower Blood Pressure?
Now for the main question: Can drinking water lower blood pressure? Drinking water is known to be good for essentially every system in the body, but can it help lower blood pressure? What does research say about that? Well, there are a handful of studies that have been done on this, and many of them agree that the more optimal your hydration, the lower your blood pressure. So basically, yes, drinking more water can lower blood pressure levels.
For instance, one Japanese study found that, moving from an average of 1.3 to 2 liters of water every day for 12 weeks, significantly decreased systolic blood pressure. Another study done in Saudi Arabia showed that, patients with high blood pressure exhibited worse hydration indices than people with normal blood pressure. This suggests that the more hydrated you are, through drinking more water, the better your blood pressure levels. The evidence certainly points to a positive correlation, between adequate water intake and healthy blood pressure.
Potential Benefits of Drinking Water for High Blood Pressure.
Let's break down some of the potential benefits. Increased sodium levels in the blood are well known to significantly raise blood pressure. When you don’t drink enough water, your body is "hypohydrated", and this has been shown to reduce how much sodium is passed out in the urine. Drinking enough water means your body can get rid of more sodium effectively.
Drinking water is an easy way of returning blood volume to the normal range, especially when dehydrated. One benefit to this is that increased volume means the blood tends to be less viscous, reducing the risk of blood sludging and clots forming in blood vessels. In people with high blood pressure, drinking water potentially benefits management, but particularly in people who don’t drink enough in the first place. It may be most effective, when combined with other lifestyle modifications like exercise and healthy eating. It's a foundational element, not a standalone cure.
How Much Water Should I Drink?
So, how much water should you be drinking? Most experts suggest drinking six to eight 8-ounce glasses of water daily, in addition to water from food. But your needs might be higher if you're older, more active, or taking medications like diuretics, which increase urination. As a guideline, the National Institute of Sciences recommends: adult females: 11 cups (2.7 liters) from all sources, and adult males: 15.5 cups (3.7 liters) from all sources.
However, everyone’s needs are different. If you have or are at risk for hypertension, it's always best to talk to your healthcare provider to find out what’s right for you. They can provide personalized recommendations based on your health status.
Is Too Much Water Good for High Blood Pressure?
While drinking water can help in lowering blood pressure, there are risks in overdoing it. Overhydration usually doesn’t happen in healthy people, but it comes with its own special set of risks. This can lead to hypervolemia, or fluid overload, a condition where your body holds onto too much fluid instead of getting rid of it. A research study from Sweden found that doubling your usual water intake, adding about 2 extra liters a day, can raise blood pressure during the day. This shows that, it is important to hit that sweet spot of water consumptio, if you have high blood pressure. Balance is key, just like with anything else related to your health.
Can Other Beverages Lower Blood Pressure?
While water is one of the most effective means of staying hydrated, potentially helping support healthy blood pressure, certain other beverages may also support healthy blood pressure.
Hibiscus tea: Rich in antioxidants, hibiscus tea has been shown to help reduce both systolic and diastolic blood pressure levels.
Pomegranate juice: Contains potassium and polyphenols, which may promote heart health and assist in lowering blood pressure.
Beet juice: Contains dietary nitrates, or compounds that convert into nitric oxide in the body. Nitric oxide may help relax blood vessels and support healthy blood pressure.
Low-Fat milk: Provides calcium, potassium, and magnesium—three nutrients emphasized on the Dietary Approaches to Stop Hypertension diet, a diet that has been shown to help support healthy blood pressure. Evidence suggests a relationship between dairy consumption, as a part of a heart-healthy diet and a reduction in blood pressure.
Green tea: Contains catechins, which may improve blood vessel function and reduce blood pressure. Even though caffeinated beverages such as tea and coffee can have a diuretic effect, moderate consumption can still contribute to your daily fluid intake.
Ways to Lower Blood Pressure Naturally.
In addition to water and other beneficial beverages, these lifestyle changes can significantly help you lower your blood pressure naturally:
Eat a heart-healthy diet rich in fruits, vegetables, whole grains, and lean proteins.
Engage in regular physical exercise; aim for 30 minutes of moderate exercise most days of the week.
Practice stress management techniques, such as mindfulness, yoga, or deep breathing exercises.
Get sufficient sleep, aiming for seven to nine hours each night.
Maintain a healthy weight and body mass index (BMI 20-25); obesity and being overweight are contributing factors to hypertension.
Reduce sodium intake to less than 2 grams per day, and limit consumption of processed foods.
Limit caffeine and alcohol consumption, and definitely quit smoking and vaping.
So, to summarize, drinking water can help normalize blood pressure. If you are dehydrated, it can also help lower blood pressure. Drinking water is not a treatment for high blood pressure, but it can help you sustain healthier blood pressure, whether you have hypertension or not. However, managing hypertension isn’t only about water. Adopt other helpful lifestyle changes, like exercising, managing your stress, and eating healthy. Sticking to a heart-healthy meal plan, and exercise regimen are things that can truly make a difference.
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