Heart Health: Drinking water can protect the heart, and even reduce the risk of heart failure, says science! |

A recent study by Bar-Ilan University reveals that staying hydrated significantly lowers the risk of hypertension and heart failure. Analyzing data from over 400,000 adults, researchers found that sodium levels within the high-normal range are linked to increased cardiovascular risks. Lead author Prof. Jonathan Rabinowitz emphasizes hydration as a crucial, often overlooked, factor in preventing chronic diseases.

Do you drink adequate water every day? Well, if not, it’s time to start building a habit of drinking water. Hydration is not only important for your skin but also for your heart. Yes, that’s right, proper hydration has a significant impact on your heart health. A recent study found that staying well-hydrated may significantly reduce the risk of developing two leading chronic conditions: hypertension and heart failure. The groundbreaking study by researchers at Bar-Ilan University found that hydration has protective effects on the heart. The findings are published in the European Journal of Preventive Cardiology.

Hydration and overall health

Representative image.

The human body comprises around 60% water. This is why staying hydrated is one of the best things you can do for your overall health. Drinking eight 8-ounce (237-mL) glasses of water per day (the 8×8 rule) is recommended generally. From improving brain function, to boosting digestive health and helping in weight management, hydration has several functions in the body.

The researchers have now found the significant impact of water on heart health. Their study was based on data collected from more than 400,000 healthy adults over two decades. This challenges the long-held beliefs about what constitutes a safe sodium level in the blood. The researchers found that even high-normal sodium levels may signal elevated risk for hypertension and heart failureThey found that people with higher sodium levels than the ‘normal’ range are significantly more likely to develop hypertension and heart failure, two of the most common age-related chronic diseases worldwide.The researchers analyzed electronic health records from 2003-2023 of more than 407,000 healthy adults. It is one of the largest and longest-running analyses to date examining the link between hydration status and cardiovascular health.

They found that sodium levels of 140–142 mmol/L (still within normal range) were linked to a 13% higher risk of hypertension. When the level rose to above 143 mmol/L it was associated with a 29% higher risk of hypertension and 20% higher risk of heart failure. The study also revealed that nearly 60% of the healthy adult population had sodium levels in these risk-associated ranges.

In standard blood tests, sodium is tested, and anything within the 135–146 mmol/L range is considered normal. However, this study challenged that assumption, suggesting a strong, long-term association between higher sodium levels and cardiovascular risk, even among those considered otherwise healthy.“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,” lead author Prof. Jonathan Rabinowitz, from the Weisfeld School of Social Work at Bar-Ilan University, said.

“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,” Rabinowitz added.