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Can Drinking Water Lower Blood Pressure? Experts Explain the Link Between Hydration and Heart Health

By Frank Okeke
Health Correspondent

As concerns about hypertension rise globally, health experts are drawing attention to one of the simplest and most natural tools for maintaining healthy blood pressure — water. Recent medical insights suggest that staying adequately hydrated not only supports general well-being but may also play a role in regulating blood pressure levels.

According to the Mayo Clinic, water is vital for nearly every bodily function — from regulating temperature and transporting nutrients to flushing out toxins and lubricating joints. Yet, because the body continuously loses fluid through breathing, sweating, and urination, consistent hydration is key to maintaining cardiovascular stability.

How Dehydration Affects Blood Pressure

Cardiologists say that dehydration can have a paradoxical impact on blood pressure.
“When the body loses more fluids than it takes in, blood volume decreases, which can initially lower blood pressure,” explained Dr. Ian del Conde Pozzi, a cardiologist and vascular medicine specialist at the Miami Cardiac & Vascular Institute.

“However, as the body compensates for this loss, it releases hormones that constrict blood vessels, which can eventually lead to a rise in blood pressure,” he added.

This means dehydration can potentially cause both low and high blood pressure, depending on the body’s response mechanisms.

Scientific studies back up this connection. A 2022 study published in Cureus found that people with hypertension often had a lower total body water percentage. Similarly, a Frontiers in Public Health study involving over 3,000 Chinese adults revealed that those who drank more plain water had a lower risk of high blood pressure.

How Much Water Should You Drink Daily?

The U.S. National Academies of Sciences, Engineering, and Medicine recommends about 3.7 liters (15.5 cups) of fluids daily for men and 2.7 liters (11.5 cups) for women. This includes fluids from both drinks and moisture-rich foods such as fruits, vegetables, and soups.

However, experts caution that individual needs vary depending on activity level, health status, and climate. “If you’re physically active or in a hot environment, you’ll need more,” said Dr. Pozzi.

Drinks That May Support Healthy Blood Pressure

While water remains the best and most accessible hydration option, other drinks may also help support cardiovascular health:

Hibiscus tea: Packed with antioxidants, it has been shown to lower both systolic and diastolic blood pressure.

Pomegranate juice: Rich in potassium and polyphenols, it may improve heart function.

Beet juice: Contains dietary nitrates that convert to nitric oxide, helping relax blood vessels.

Low-fat milk: A good source of calcium, potassium, and magnesium — all crucial for heart health.

Green tea: Its catechins may enhance blood vessel function and support healthy blood pressure levels.

Lifestyle Habits to Keep Blood Pressure in Check

Hydration alone isn’t enough to manage blood pressure. Cardiologists recommend pairing proper fluid intake with other heart-healthy lifestyle choices:

Maintain a healthy weight

Exercise regularly

Reduce sodium (salt) intake

Limit alcohol consumption

Manage stress effectively

Eat potassium-, magnesium-, and fiber-rich foods

A balanced eating pattern such as the DASH (Dietary Approaches to Stop Hypertension) diet — which emphasizes fruits, vegetables, lean proteins, whole grains, and low-fat dairy — remains one of the most effective non-pharmaceutical methods to control blood pressure.

When to See a Doctor

Experts stress that high blood pressure often shows no symptoms until complications arise.
“Hypertension is one of the most commonly underdiagnosed conditions,” said Dr. Christopher Davis, Chief Cardiologist at Humann. “People can live for years with elevated blood pressure without realizing it.”

He advises regular monitoring, using home blood pressure devices that provide accurate readings. Warning signs that require immediate medical evaluation include blurred vision, headaches, dizziness, chest pain, and shortness of breath.

Doctors recommend seeking professional help if readings consistently exceed 130/80 mmHg (elevated) or 140/90 mmHg (hypertension). Early detection and intervention can prevent complications such as heart disease, stroke, and kidney damage.


Water is not a cure for high blood pressure, but staying hydrated supports heart health and helps the body function optimally. Combined with a balanced diet, regular exercise, and stress management, proper hydration can be a simple yet powerful part of maintaining a healthy cardiovascular system.

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