The human body is made up of about 60% water. Water is important for most body functions including temperature regulation, digestion, brain function, etc. The heart requires water to be able to pump blood efficiently throughout the body. Therefore, knowing how hydration affects the heart is important to prevent diseases.
Now, let’s talk about hydration. Hydration simply means supplying the right amount of water needed for body functions. On the other hand, dehydration occurs when water loss from the body through sweat, urine or stool is higher than water consumed. Dehydration disrupts multiple organs of the body and may lead to shock. Also, the heart becomes unable to ensure adequate blood circulation. Therefore, maintaining a balance between water intake and water loss is essential for proper heart function.
How does hydration affect the heart?
Water affects various components of the cardiovascular system. Below are some of the ways benefits of hydration for the heart:
Blood volume
Blood volume is the amount of blood circulating in the blood vessels and heart chambers at a particular time. Water is a major component of blood. As such, if you are well-hydrated, the volume of blood increases and your blood pressure level remains stable. However, dehydration reduces blood volume due to lack of water. This limits the capacity of the heart to pump blood adequately to other parts of the body.
Blood pressure
High blood pressure increases the risk of hypertension. However, it is possible to lower your risk of high blood pressure through hydration. A study in China observed that those who drank at least 6 cups per day had a lesser risk of hypertension than those who drank 1 cup or less. This showed that adequate water intake may prevent hypertension which is a risk factor for cardiovascular diseases.
Blood viscosity
Viscosity refers to the thickness of blood and how easily it flows through blood vessels in the body. Blood consists of solid part including red blood cells, white blood cells and platelets as well as liquid plasma. Dehydration concentrates the solid part of the blood and reduces the liquid component. As a result, blood flows slowly through blood vessels. As blood flow becomes reduced, body organs are deprived of oxygen and nutrients necessary for their functions.
Increased blood viscosity also causes the formation of blood clots. This increases the risk of stroke and heart disease. Hydration prevents these risks by reducing blood viscosity and ensuring adequate blood circulation.
Heart rate
Dehydration reduces blood volume. Due to this, the heart is not able to pump blood sufficiently to organs of the body. This puts the organs at risk of death. In response, the heart tries to make up for this deficiency by beating faster so that more blood can reach vital organs in less time. This increases the heart rate and puts more strain on the heart.
How do you know that you are dehydrated?
Usually, it is difficult to measure your hydration status. By the time you begin to feel thirsty, you are already slightly dehydrated. Therefore, it is important to watch out for other signs that may indicate that your body is running low on water. Also, these signs may differ in different age groups.
In infants and children, look out for the following:
- No wet diapers for three hours
- Depressed spot on the top of the head
- Dry mouth
- Crying without tears
As for adults, here are common signs of dehydration:
- Excessive thirst
- Passing out small amounts of urine
- Dark-colored urine
- Tiredness
- Dizziness
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General Tips to improve your hydration status
To be well-hydrated, the recommended daily water intake is about 3.7 litres for men and 2.7 litres for women. However, hydration requirements are not fixed for all. In fact, the quantity of water can change depending on age, gender, temperature, climate, activity level, exercise or state of health. The focus at every point is ensuring that adequate water is consumed as needed. Here are some hydration tips for a healthy heart:
- Monitor water intake throughout the day
- Eat fruits such as watermelon, cucumber, oranges, carrots to completment water intake
- Avoid sweetened or caffeinated drinks that can make you urinate more often
- Keep water accessible by having a water bottle
- Set reminders for water breaks
- Take water at intervals throughout the day and especially when you feel thirsty
In addition, it is important to note that special groups of people may have a higher need for water. They include:
- Infants
- Pregnant and breastfeeding women
- Athletes
- People with chronic diseases like diabetes and heart failure
- The elderly
- People on certain medications
Conclusion
Hydration significantly affects overall body function. Also, the effects of dehydration may be mild or fatal, leading to death in some cases. The function of the heart is essential to life and closely tied to hydration. Therefore, it is important to take adequate water throughout the day to help the heart function optimally.
