High Blood Pressure and Water Intakeby Lisa Nelson, RD, LN Health Professional
Dehydration is a potential cause of low blood pressure (hypotension) due to decreased blood volume resulting in decreased pressure against artery walls. However, did you know not drinking enough water can lead to high blood pressure?
When you do not drink adequate water the body will compensate by retaining sodium. That should be a red flag as sodium is directly related to high blood pressure.
While sodium retention takes place, the persistent dehydration leads the body to gradually close capillary beds. (Capillary beds are a network of microscopic blood vessels where nutrients, gases, and waste are exchanged.) This leads to increased pressure places on arteries and a rise in blood pressure.
3 steps to prevent dehydration
Here are three steps you can take to prevent high blood pressure that is caused by dehydration.
1. Drink eight to ten 8-ounce glasses of water daily
If you already have high blood pressure, your goal may be even higher. However, if you have kidney issues, you should consult your doctor.
2. Don't drink too much
You can go overboard on water intake and the body can only take so much. If you currently do not drink a large quantity of water, increase your intake gradually so your body can adapt. Drinking more than 96 ounces of water daily can place increased stress on your digestive system and kidneys.
3. Drink water when you exercise
You need to replenish the water stores lost during exercise via sweat and evaporation. Be sure to drink adequate water before, during, and after exercise.
Drink 16 to 20 ounces of fluid two hours before exercise.
Drink 8 to 12 ounces of fluid 10 to 15 minutes before exercise.
Drink water every 15 to 20 minutes during exercise sessions that last less than an hour.
Never restrict fluids during exercise.