Reducing your risk of heart failure may be as simple as keeping your body hydrated with water, reveals new research.
Presented by researchers from the National Heart, Lung, and Blood Institute (part of the National Institutes of Health) their latest study During this year’s European Society of Cardiology Congress, which analyzed whether serum sodium concentrations—a sign of hydration—in middle age are associated with a future diagnosis stop beating. When you drink less fluids, your serum sodium concentration increases.
The authors looked at any possible connection between hydration and thickening of the walls of the heart’s main pumping chamber (also known as left ventricular hypertrophy), a condition that can lead to heart failure.
The trial involved 15,792 adults aged 44 to 66 who were screened over a 25-year period during five separate visits. The volunteers were divided into four groups based on the mean level of their serum sodium concentration.
At the conclusion of the study, the investigators took into account other common risk factors for heart failure and left ventricular hypertrophy, such as age, blood pressure, kidney function, blood cholesterol, blood glucose, body mass index, gender and smoking status.
What did the study reveal about drinking water and heart failure risk?
Here’s what the researchers discovered: an increase in serum sodium concentration for every 1 mmol (millimoles per liter)/l mid-life This was associated with an increased risk of developing left ventricular hypertrophy and heart failure 25 years after the fact.
The author of the study is Natalia Dmitrieva, Ph.D. in a press release.
“When you consider that fluid plays a major role in the composition of blood, it makes sense to consume enough water. May help promote overall heart health, including blood flow, blood pressure and heart function.” Mandy Enright, MS, RDN, RYT, Food + Movement dietitian and author of »The 30-Minute Weight Loss Cookbook.“
She explains that if we are chronically dehydrated, The body’s response is to retain water – a reaction that can eventually result in heart failure. “Plus, consuming enough water helps reduce sodium levels in the blood,” she adds. “If there is too much sodium in the blood, it can increase the risk of high blood pressure, heart attack, stroke or heart failure.”
How much water should you drink daily?
NS US National Academy of Sciences, Engineering, and Medicine It states that the adequate daily fluid intake for men is about 15.5 cups (3.7 liters), while women require about 11.5 cups (2.7 liters) of fluid each day. “I often recommend that most adults should aim to consume at least 64 ounces of water a day, or about eight 8-ounce glasses,” Enright says.
Now here’s some not-so-common news: Clean H2O is touted as the best way to hydrate, but it’s not our only option, she says. “You can get fluids from seltzer, sparkling water, low-caffeine tea with no added sugar, low-fat dairy, nonfat dairy and non-dairy options, as well as fruits and vegetables.”
related: 23 Water-Rich, Hydrating Foods
If you’re looking for ways to jazz up a simple glass of water, Enright suggests infusing your drink with fruits (like berries), vegetables (like cucumbers), and herbs (try a little mint). Is. lemonade There is another great option. And if you’re trying to increase your daily water intake, consider challenging yourself.
“Keep a refillable water bottle handy and set a goal of how many bottles you should consume each day,” she advises. “For example, I have a 24-ounce bottle of water, so my goal is to drink three of them a day.”
Competitors can enjoy keeping score, too.
“I have a whiteboard in my office and I draw eight hash marks on it every morning,” Enright says. “Every time I drink a cup of tea or finish my water bottle, I erase a hash mark. It’s a fun way to show progress during the day, along with a reminder on days when I may need to drink more water.”
And for those who prefer to track their daily water consumption on their phone, there’s an app. “Daily Water Tracker, Hydro Coach, and Water Minder are apps that can set your goals, send alerts when it’s time to drink water, and monitor your daily progress,” Enright says.
Now, be sure to read, A major side effect of not drinking enough water, says dietitian. Then, to get healthy tips straight to your inbox, Sign up for our newsletterR!