Drinking enough water day in and day out can go far towards helping you feel your best. But can drinking water lower blood pressure, or is that asking too much of such a simple, albeit vital, drink?
Meet the experts: Ian del Conde Pozzi, M.D., cardiologist and vascular medicine specialist at the Miami Cardiac & Vascular Institute, part of Baptist Health South Florida; Christopher Davis, M.D., F.A.C.C., chief cardiologist at humann
It turns out, the answer is not quite as simple as drinking water and watching your blood pressure reading go down. Here, cardiologists explain the impact that staying hydrated can have on your heart health, including if (and how) water may help regulate your blood pressure. Plus, other sips that could offer the same perks and additional smart strategies to lower your blood pressure naturally.
Does staying hydrated lower blood pressure?
Not directly, but being dehydrated (a.k.a. losing more fluids than you are taking in) has been linked to unhealthy blood pressure. “When you become dehydrated, your blood volume decreases, which can initially lead to a drop in blood pressure,” explained Ian del Conde Pozzi, M.D., cardiologist and vascular medicine specialist at the Miami Cardiac & Vascular Institute, part of Baptist Health South Florida. “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.”
Some studies have linked habitual low water intake with blood pressure regulation challenges, but more data is needed to confirm this. One study published in Cureus suggested that people with hypertension tended to have lower total body water percentage, suggesting a relationship between hydration status and high blood pressure. Another study published in Frontiers in Public Health showed that, among over 3,000 Chinese adults, there was a decreasing trend of hypertension risk as plain water intake increased.
How much water you need to avoid dehydration
The amount of water you should drink a day varies based on many factors, including health status, activity level, and sex. In order to avoid dehydration and the potential effects on blood pressure, people assigned male at birth should aim for about 15.5 cups (3.7 liters) of fluids a day and those assigned female should shoot for around 11.5 cups (2.7 liters) of fluids a day, per the Mayo Clinic. This recommendation includes not only water, but also moisture from food and other beverages, including fruits, vegetables, soups, and other drinks.
This aims to support essential bodily functions, including temperature regulation, nutrient transportation, and waste elimination. However, individual needs may vary, and it is crucial to adjust water intake based on personal activity levels and environmental circumstances (say, if you’re spending time outside during a heat wave).
Other sips that support healthy 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 help you keep your blood pressure from creeping up. They include:
- Hibiscus tea: Rich in antioxidants, this herbal 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.
Lifestyle tweaks to lower blood pressure naturally
Hydration status is just one factor that may impact blood pressure. Along with maintaining a healthy hydration status, Dr. del Conde Pozzi suggests incorporating the following ways to lower blood pressure naturally into your routine:
- Maintaining a healthy weight
- Participating in regular exercise
- Reducing sodium intake
- Limiting alcohol consumption
- Managing stress
- Incorporating foods rich in magnesium, potassium, and fiber into your diet
For specific dietary habits, the DASH diet is designed to combat high blood pressure and may be a viable solution for those trying to keep their heart health in check. This diet promotes eating nutrients known to help regulate blood pressure by emphasizing fruits, vegetables, whole grains, lean proteins, and low-fat dairy products, as well as other foods rich in potassium, calcium, and magnesium, which are essential for blood pressure management. Additionally, this diet recommends reducing intake of sodium, sweets, and red meats, all of which have been linked to higher blood pressure levels.
When to see a doctor
If you have high blood pressure, it’s critical that you take steps or get the treatment you need to bring your levels down. “Unfortunately, high blood pressure is probably one of the most commonly underdiagnosed conditions in medicine,” said Christopher Davis, M.D., F.A.C.C., chief cardiologist at humann. “The main reason is most people can go for years with significantly elevated blood pressure without any symptoms.”
Dr. Davis shared that the key to catching high blood pressure early is routine monitoring. “Many automated blood pressure monitoring devices are quite accurate and will allow you to detect blood pressure issues before symptoms arise,” he said. “Some of these symptoms may include blurred vision, headaches, dizziness, chest pain, or shortness of breath.” He explained that if you have blood pressure that is consistently elevated or experience any of the aforementioned symptoms, then you should consult your physician for further evaluation.
Schedule an appointment if you consistently get readings of 130/80 mm Hg or higher, which is considered stage 1 hypertension, or 140/90 mm Hg or higher, which indicates stage 2, per the AHA. Early intervention and regular monitoring can prevent serious complications, such as heart disease, stroke, and kidney damage.
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