The Importance of Hydration for Heart Health

Water makes up over half (60%) of your body weight, and every single cell in your body, including the cells that make up your heart, needs to be properly hydrated to work well. Water performs many roles, such as regulating body temperature through sweating, lubricating joints and removing waste products.

Proper hydration is especially important when thinking about heart health because it impacts the cardiovascular system in several ways, and we share how you can ensure that you’re getting enough water to keep your heart healthy.

How does dehydration affect your heart?

Dehydration occurs when the body loses more water than it takes in. Fluids can be lost through breathing, sweating and if we are unwell or sick. When vital fluids are not replaced, your body may feel tired and lethargic. You could suffer from feeling thirsty, having a dry mouth, dark-coloured urine or headaches.

Lauren Hewitt, Registered Associate Nutritionist at Heart Research UK, explains: “Being dehydrated causes the amount of blood circulating in our body to decrease. When this happens, the heart must beat faster, which increases our heart rate and our blood pressure, which can increase our risk of a cardiac event. This is of particular concern if you already have high blood pressure or have been diagnosed with coronary heart disease.

“Many studies have found that adequate hydration is associated with reduced long-term risks of heart disease. Being hydrated helps your heart to pump blood more easily through your blood vessels and to your muscles. This means that your muscles, including your heart, do not have to work as hard. Older adults are at a higher risk of dehydration. As you age, your fluid reserve becomes smaller, you can struggle to sense when you are thirsty, and your ability to conserve water reduces.

“Hydration also plays an important role in aiding the digestive system to function effectively, preventing constipation and removing waste products from the body. It allows your brain to function optimally and supports your memory, mood, concentration and reaction times.”

How much should you aim to drink?

The NHS recommends that adults consume six to eight glasses or 1.5 to 2 litres of fluids per day. If it is a hot day or you do physical activity, which makes you sweat, you’ll need to drink more. You will also need to drink more fluids if you are unwell, recovering from illness, or if you’re pregnant or breastfeeding. All of these require your body to lose more water and fluids, and you need to replace them to prevent dehydration.

“An easy way to monitor your hydration levels is by looking at the colour of your urine,” says Lauren. “You should aim for it to become a clear, pale-yellow colour throughout the day. If it remains dark after your first morning trip to the toilet, it’s a sign you need to drink more. The key to optimal hydration is to drink at regular intervals throughout the day.”

How do you stay hydrated?

Drinking water is the best way to remain hydrated however, other non-alcoholic drinks such as milk, juice and herbal teas count towards your daily fluid goals. Fruit juices and smoothies also contribute towards hydration however, these should be limited to one small glass or 150ml per day, as they can contain high levels of sugar, and they should always be consumed with a meal to minimise the impact on your teeth. Carrying a water bottle around with you and refilling it throughout the day may help you to remember to drink regularly.

Fruits and vegetables can also help to hydrate you. They contain electrolytes, which are minerals that play a role in fluid balance, and your body needs adequate levels of electrolytes to function optimally. Cucumbers, celery, strawberries and watermelons are all great options as they contain over 90% of water.

Hydration is a fundamental part of maintaining heart health. By staying hydrated, you help your heart to function efficiently, reducing stress on your heart and supporting your overall wellbeing.

Try the Heart Research UK 30-day hydration challenge and download it today to keep your heart healthy.