What makes up around 70 percent of your brain and heart and is critical for human survival? If you answered water, you are correct. Water supports brain function, helps you digest foods, aids in nutrient absorption, and, above all, protects your heart.
Before we go any further, think about the last time you had a glass of cool, pure, restorative H2O. If you can’t remember, you’ll want to get one now.
Trust us.
After you hear what this humble drink does to grease the cogs of your circulatory system, you’ll want to make sure you stay hydrated. Here’s how water fortifies your hardworking cardiovascular system and a few simple tricks to drink more.
Why water is good for your heart
Flushes toxins from the body
Adequate water intake allows the kidneys to work effectively, removing waste from your blood and processing it out of the body through urine. Harmful toxins in the body can impact heart function and lead to cardiovascular disease.
When your kidneys aren’t hydrated, harmful toxins build up and remain in the body, leading to cardiac toxicity. Give your kidneys a boost by drinking water, and you’ll also help your heart.
Keeps salts balanced
Too much salt in the blood and not enough water is a recipe for disaster. When your body is in this state, it begins the water conservation process, contributing to heart failure. Without the corresponding water consumption, high sodium levels can lead to high blood pressure, another factor for heart disease.
Increases effectiveness of the heart
Your heart pumps around 2,000 gallons of blood throughout your body every day.
A recent study suggests that staying hydrated can increase the effectiveness of your ticker and prevent changes within the heart that lead to heart failure. The opposite is also true, according to the study’s authors. When you are dehydrated over long periods, your risk of heart failure increases.
It’s simple.
A hydrated heart is a happy heart.
Helps regulate temperature
Your heart does a lot to keep you cool. When your core temperature rises, your heart has to beat faster, putting more pressure on this hard-working muscle. Help support it by drinking water to cool yourself down and regulate your body temperature.
Prevents dehydration
Most people have become accustomed to a certain level of dehydration due to a chronic lack of water consumption. When dehydrated, your heart beats faster to compensate for decreased blood volume and thicker blood from sodium buildup.
According to research, even mild dehydration can impair vascular function nearly as much as smoking a cigarette. Stay hydrated to give your heart a break.
Aids in weight loss
Carrying extra pounds can increase your chances of developing cardiovascular disease. Water is a great weight-loss tool.
Enjoy a glass of water before meals to help reduce your appetite and drink water between meals instead of snacking. Replace sugary drinks with water to help shed belly weight.
Reduces the effects of caffeine
Though moderate levels of caffeine aren’t detrimental to the heart, if you drink too much, you could experience jitters or an increased heart rate. Water can prevent dehydration that contributes to a caffeine-induced heart rate increase.
How much water is good for your heart?
This question is surprisingly weighted.
For years, we’ve heard “drink eight cups of water (64 oz) per day to meet your daily recommended water intake.” However, this recommendation is outdated and has turned into a culture-driven myth that many accept as scientific fact.
Other sources say to double this suggestion and drink one gallon (128 oz) of water per day, while further guidelines say half of your body weight in ounces will suffice.
Experts argue that these suggestions are either too high or too low, yet they provide no clear answers about what you should aim to consume each day.
The truth is, there is no clear answer.
The amount of water you should drink depends on your age, weight, location, activity level, and temperature. The more you sweat, the more water you will need to replenish. While it is possible to drink too much water, diluting the salt in your blood to unhealthy levels, this is unlikely for someone drinking a normal amount of water.
It is estimated that 75 percent of adult Americans are chronically dehydrated.
After learning what water does for your heart, do you want to be part of this statistic? Drink water regularly throughout the day, more if exercising or sweating, and remain conscious of your water intake.
If you haven’t had a lot of water and start to feel faint, dizzy, thirsty, have dark urine, get a headache, or haven’t used the bathroom in a while, you are likely dehydrated and need to drink water as soon as possible.
Check with your doctor if you are unsure of your specific water needs.
How to drink more water for your heart
It’s good to say, “drink more water to support your heart health,” but it isn’t always straightforward. Creating new habits takes time, a fact that is true with water consumption as well.
However, becoming mindful about your water intake and prioritizing hydration is well worth the effort. Your heart (and your whole body) will thank you.
Try these simple tricks to help you incorporate more water into your day:
Eat your water
Roughly 20 percent of our water intake comes from food. Cucumbers, lettuce, tomatoes, and zucchini are just a few of the water-rich veggies included in the 100 Year Heart Diet.
Eat plenty of fresh, whole, organic produce to help stave off dehydration and keep your body functioning optimally.
Drink before every meal
Though you should sip water throughout the day, it can be hard to remember if you get busy or don’t have your water bottle on hand. To help you stay on top of your water goals, try to drink at least one glass before every meal.
Drinking water before meals helps prevent overeating and curtails sugar cravings, as many people reach for food or snacks when thirsty.
Try infusing your water
We won’t lie; water can get boring sometimes. To help mix it up and keep you coming back for more, infuse your water with fruit and herbs for a delicious twist on this essential beverage.
Simply add your desired ingredients to a glass pitcher full of fresh water, leave it in the fridge overnight, and strain the water through a mesh sieve in the morning.
The remaining water will have a delightful, subtle flavor that satisfies sugar cravings, helps you eat less, and keeps you sipping on your water all day long.
Here are a few ideas to get you started:
Basil, Blueberry, and Lemon Water
- 5 cups filtered water
- 6 fresh basil leaves
- 1/2 pint blueberries
- 1 lemon thinly sliced
Lemon, Cucumber, Blackberries, and Ginger Water
- 5 cups filtered water
- 1 lemon, thinly sliced
- 1 cucumber, thinly sliced
- 1/2 cup fresh blackberries
- A small piece of fresh ginger, peeled and thinly sliced
Strawberry and Thyme Water
- 5 cups filtered water
- 6 chopped strawberries (or berries of your choice)
- 4 sprigs of fresh thyme
Cucumber, Lemon, Ginger, and Mint Water
- 5 cups filtered water
- 1 cucumber, thinly sliced
- 1 lemon, thinly sliced
- 1 small piece of ginger, peeled and thinly sliced
- 1/2 cup mint leaves
Watermelon, Mint, and Lime Water
- 5 cups filtered water
- ½ cup of fresh watermelon cut into chunks
- ¼ of fresh mint leaves
- One lime, thinly sliced
Enjoy tea
Yes, plain water is excellent and essential, but sometimes you just want to cuddle up with a good book and a glass of warm tea. Choose a tea such as green or herbal with potent antioxidants to help fight off free radicals and support your hydration.
Keep your water bottle full
Choose a high-quality, toxin-free reusable water bottle and keep it full and close by. Bring it to work, in the car, on errands, and even use it around the house. Over time, your water bottle will start to feel like an extension of your body, and you’ll never be far from it.
Having clean water on hand is the best way to ensure that you drink enough to protect your heart.
Try mineral water
Soda is loaded with dyes, sugar, preservatives, and chemicals and has no place in a healthy lifestyle. Unflavored sparkling water is an excellent substitute when you need that carbonation fix yet still want to quench your thirst and support your water intake. Always choose pure mineral water in a glass bottle.
Set water goals
Are you a goal-oriented type of person? If so, set water goals and stick to them.
Decide on a number of ounces or bottles that supports your lifestyle and activity level and keeps you hydrated.
Set up alerts on your phone, use a water-tracking app, or make tally marks on a piece of paper. Do whatever you need to do to keep track of your water consumption and motivate yourself. If you are reward-driven, give yourself a small gift after a week or month of reaching your water goals.
Drink the right kind of water
Remember, even if you drink an adequate amount of water every day, it won’t matter if you’re not drinking the right kind. Stay far away from bottled and tap water, as these contain toxins and heavy metals that can be detrimental to your health.
Instead, invest in a high-quality water filter that purifies using reverse osmosis and restores essential, heart-healthy minerals after the purification process.
Water: The elixir of life
The next time you down a cool glass of water after a hard workout, stop and think about what it is doing for your body. More than just quenching your thirst, this unassuming beverage cools you down, flushes toxins out of your system, and helps you achieve your 100 Year Heart.
Next steps
Incorporate water into your daily routine and find ways to increase your intake. The quality of your hydration is only as good as the quality of the water you’re drinking. Avoid toxic water from untrustworthy sources and purchase a quality home water filter.
Eat Well · Live Well · Think Well
Medical Review 2022: Dr. Lauren Lattanza NMD
