Water makes up nearly 60% of the human body’s weight, so it’s no surprise that the amount we drink can significantly affect many bodily functions, including blood pressure regulation. Dehydration, a condition that occurs when the body loses more fluids than it takes in, can have a surprising effect on blood pressure. When you become dehydrated, your blood volume decreases, which can initially lead to a drop in blood pressure. However, as the body tries to compensate, it releases certain hormones that can constrict blood vessels and cause blood pressure to rise. This means dehydration can paradoxically result in both low and high blood pressure.
Observational studies have linked habitual low water intake with blood pressure regulation challenges. One study published in 2022 suggested that people with hypertension tended to have lower total body water percentage, indicating a relationship between hydration status and high blood pressure. Another study showed that, among over 3,000 Chinese adults, there was a decreasing trend of hypertension risk as plain water intake increased.
How Much Water Should You Drink?
The amount of water you should drink per day varies based on many factors, including health status, activity level, and sex.
The U.S. National Academies of Sciences, Engineering, and Medicine suggests an adequate daily fluid intake is about 15.5 cups (3.7 liters) of fluids a day for those assigned male at birth and around 11.5 cups (2.7 liters) of fluids a day for those assigned female at birth. This recommendation includes not only water but also moisture from food and other beverages, including fruits, vegetables, soups, and other drinks.
However, individual needs may vary, and it is crucial to adjust water intake based on personal activity levels and environmental circumstances. For example, if you’re spending time outside during a heat wave, you may need to increase your water intake to maintain proper hydration and support healthy blood pressure.
Other Beverages That May Help Lower Blood Pressure
While water is one of the most effective means of staying hydrated and potentially supporting healthy blood pressure, certain other beverages may also provide benefits:
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 (DASH) diet, a diet that has been shown to help support healthy blood pressure. Evidence suggests a relationship between dairy consumption as 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.
see also: Does A Headache Cause High Blood Pressure?
The Role of Minerals in Water
Studies show that adding minerals like calcium and magnesium to your drinking water can further enhance its impact on lowering blood pressure. If you find it hard to drink enough water, consider trying:
- Sugar-free sparkling water
- Water infused with lemon, cucumber, or fruit slices
- Smoothies made with vegetables and fruits
- Decaffeinated herbal tea
- Low-sodium soup
- Milk
When your body doesn’t get enough water, it becomes dehydrated. Dehydration makes blood thicker because of reduced water content, which can cause your blood pressure to spike up or down. While research on the link between dehydration and high blood pressure needs additional studies, lack of water in the body can lead to vasopressin secretion. High vasopressin amounts cause the blood vessels to constrict, leading to increased blood pressure.
Vasopressin is a hormone the body secretes when a high amount of sodium is in the blood or when blood volume is low, both of which can occur when you lose too much fluid. In response, the kidneys reabsorb water when you’re dehydrated instead of passing it as urine. Drinking plenty of water to keep your cells and organs hydrated may reduce the risk of vasopressin secretion, decreasing the risk of high blood pressure.
Other Lifestyle Changes to Lower Blood Pressure
While staying hydrated by drinking water is an important factor in maintaining healthy blood pressure, it’s not the only consideration. High blood pressure is usually a long-term medical condition that often requires a combination of lifestyle changes and, in some cases, medication. Some recommended changes include:
Aim for a Healthy Weight
Being obese or overweight is arisk factor for high blood pressure. Consult your doctor about your body mass index (BMI) to determine how much you should weigh relevant to your height. Generally, you need to burn the same number of calories as you consume to maintain a healthy weight.
Exercise Regularly
Try to commit to at least 30 minutes of exercise every day. Simple activities like swimming or walking can lower high blood pressure with time. Set goals for safe and effective exercise, but first, speak with your doctor for advice suitable to your circumstances.
Manage Stress
Unmanaged stress is a driving factor for high blood pressure. Constantly being in stressful situations puts your body in a fight-or-flight mode, causing the heart to beat faster and the blood vessels to constrict. Practicing yoga, meditation, and other stress-reduction techniques can help lower blood pressure.
Eat a Healthy Diet
Ensure you incorporate fruits, vegetables, whole grains, and lean proteins into your diet. Limit your intake of sodium, saturated fat, and added sugars. The DASH diet, which emphasizes fruits, vegetables, and low-fat dairy products, has been shown to be effective in lowering blood pressure.
Conclusion
Staying hydrated by drinking water is a simple yet effective way to help maintain healthy blood pressure. By consuming adequate amounts of water and other fluids, you can support proper blood volume and reduce the risk of dehydration-related spikes in blood pressure. However, it’s crucial to remember that water is just one piece of the puzzle when it comes to managing high blood pressure. A comprehensive approach that includes a healthy diet, regular exercise, stress management, and, if necessary, medication is often required to effectively control hypertension and reduce the risk of associated health complications.