Stay Hydrated for a Healthy Heart: Research Shows Link Between Water Intake and Reduced Cardiovascular Risk

Staying adequately hydrated may be more crucial for your heart health than previously thought. A recent study indicates that proper hydration can significantly decrease the risk of developing hypertension and heart failure.

A groundbreaking study by researchers at Bar-Ilan University has revealed the protective effects of hydration on the heart. The findings were published in the European Journal of Preventive Cardiology.

The human body is composed of approximately 60% water, making hydration essential for overall health. The common recommendation is to drink eight 8-ounce (237-mL) glasses of water daily, often referred to as the "8x8 rule." Hydration plays a vital role in various bodily functions, including improving brain function, boosting digestive health, and aiding in weight management.

Researchers have now discovered the significant impact of water on heart health. The study analyzed data collected from over 400,000 healthy adults over a period of two decades. The findings challenge established beliefs about safe sodium levels in the blood. Researchers found that even sodium levels within the high-normal range may indicate an elevated risk of hypertension and heart failure.

The study revealed that individuals with sodium levels higher than the 'normal' range were significantly more prone to developing hypertension and heart failure, two of the most prevalent age-related chronic diseases worldwide.

The researchers examined electronic health records from 2003 to 2023, encompassing data from over 407,000 healthy adults. This is one of the most extensive and longest-running analyses to date, investigating the correlation between hydration status and cardiovascular health.

Key findings from the study include:

• Sodium levels of 140–142 mmol/L (still within the normal range) were associated with a 13% higher risk of hypertension.
• Levels exceeding 143 mmol/L were linked to a 29% higher risk of hypertension and a 20% higher risk of heart failure.
• Nearly 60% of the healthy adult population had sodium levels within these risk-associated ranges.

In standard blood tests, sodium levels are assessed, and a range of 135–146 mmol/L is typically considered normal. However, this study challenges that assumption, revealing a strong, long-term connection between higher sodium levels and cardiovascular risk, even in individuals considered otherwise healthy.

According to lead author Prof. Jonathan Rabinowitz from Bar-Ilan University, "Our findings point to hydration as a critical and overlooked part of chronic disease prevention. A simple blood test might flag people who could benefit from basic lifestyle adjustments—like drinking more water, which reduces sodium levels."

Rabinowitz added, "Hydration is often overlooked in chronic disease prevention. This study adds compelling evidence that staying well-hydrated may help reduce the long-term risk of serious conditions like hypertension and heart failure."