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Health Education

Does drinking water lower blood pressure?

If you’re dehydrated, water can help to normalize your blood pressure
Heidi Borst
By | Dec. 9, 2024 Medically reviewed by Leslie Greenberg, MD
blood pressure cuff next to a glass of water - does drinking water lower blood pressure

Key takeaways

  • Staying hydrated by drinking water has the potential to lower blood pressure, as dehydration can lead to increased blood pressure levels. Untreated dehydration contributes to cardiovascular disease and high cholesterol.

  • However, maintaining a hydration balance matters because overhydration can raise blood pressure levels.

  • Beverages like beet juice, low-fat milk, orange juice, and green tea may also benefit blood pressure management.

  • Always seek advice from a healthcare professional for tailored recommendations on managing blood pressure effectively.

In this article:

Hypertension, or high blood pressure, affects nearly half of American adults. According to the Centers for Disease Control and Prevention (CDC), only one in four have the condition under control—and that’s a problem. Why? Hypertension increases your risk of heart disease and stroke, the leading causes of death in the United States.

Many factors influence blood pressure, from dietary choices and physical activity levels to how well you manage stress. Maintaining proper hydration is particularly important. Keep reading to find out how drinking water helps lower blood pressure.

Can drinking water lower blood pressure?

Drinking water can indeed help normalize blood pressure, says Raj Dasgupta, MD, a board-certified pulmonologist and professor at the University of Southern California. If you are dehydrated, it can also help lower blood pressure. Although drinking water is not a hypertension treatment, it supports healthier blood pressure levels, whether you have hypertension or not.

For example, a 2024 study concluded that drinking six to eight cups of plain water daily may help prevent hypertension by regulating blood pressure. Drinking water may also mean that the patients are not drinking sodium-rich liquids, which can increase blood pressure. Similarly, drinking water can help raise blood pressure in individuals with hypotension (low blood pressure).

The impact of hydration on blood pressure

Staying hydrated helps regulate blood volume, supporting steady blood circulation and reducing strain on the heart, says Brittany Ferri, Ph.D., OTR/L, an occupational therapist and founder of Simplicity of Health. On the flip side, your blood volume drops when you’re dehydrated, says Dr. Dasgupta. Maintaining healthy blood pressure ensures that oxygen and nutrients are delivered to every organ in the body.

Up to 60% of your body weight is made up of water. When you’re dehydrated, your body’s water supply is low, says Dr. Dasgupta. Dehydration decreases your blood volume, leading to an increased concentration of sodium.

A buildup of sodium (called hypernatremia) can cause blood vessels to constrict, increasing vascular resistance—which makes it harder for blood to flow through the circulatory system. As the heart must work harder to pump blood through narrower blood vessels, your blood pressure increases.

As for how fast drinking water can lower blood pressure, a 2011 research review and meta-analysis suggests that noticeable improvements may occur within 30 minutes to an hour after consuming water, with initial changes to heart rate and blood pressure appearing in the first 15 to 20 minutes.

Monitoring blood pressure is essential for assessing cardiovascular health and identifying potential health conditions. Wait at least 30 minutes after drinking water to check your blood pressure levels. Doing so allows the body sufficient time to respond. Consuming around 500 ml (approximately two cups) of water is often enough to reduce blood pressure.

Blood pressure readings consist of two numbers written as a fraction. The top number—systolic blood pressure—measures the pressure in your arteries when your heart beats. The bottom number—diastolic blood pressure—measures the pressure in your arteries when your heart rests between beats. For example, a reading of 120/80 mmHg (millimeters of mercury) indicates a systolic pressure of 120 and a diastolic pressure of 80. Normal systolic values are considered below 120, and normal diastolic values are below 80.

Blood pressure ranges can be categorized as follows:

  • Normal: systolic < 120 and diastolic < 80
  • Elevated: systolic > 120 and diastolic > 80
  • Hypertension Stage 1: systolic 130-139 or diastolic 80-89
  • Hypertension Stage 2: systolic ≥ 140 or diastolic ≥ 90

The consequences of overhydration on blood pressure

Whereas staying hydrated keeps blood, urine, and stool flowing smoothly, Dr. Dasgupta emphasizes that drinking too much water can lead to hyponatremia due to “water intoxication,” an electrolyte imbalance that occurs when blood sodium levels drop too low. He says hyponatremic patients can present with headaches, nausea, confusion, seizures, and rarely coma. Excessive water intake should be taken seriously.

How much water should you drink?

The recommended daily amount of water for most adults is about 2.7 liters for women and 3.7 liters for men (about 11 to 15 eight-ounce glasses of water) from all beverages and foods, says Ferri. “Factors that may increase the need for water include hot or dry weather, physical activity, fever, or conditions that cause increased sweating or fluid loss,” she points out. Dr. Dasgupta adds that there’s no one-size-fits-all approach to hydration, as your age, medical conditions, medications, and activity level influence your total daily water intake needs.

What other drinks can help lower blood pressure?

In addition to water, research points to several other beverages that may aid in lowering blood pressure. They include:

  • Beet juice: Thanks to its nitrate content—which dilates blood vessels, improves blood flow, and reduces stress on the heart—beet juice may mildly lower blood pressure in individuals with elevated blood pressure.
  • Tomato juice: A 2019 study found that individuals who drank 200 mL of unsalted tomato juice mildly reduced their systolic blood pressure over a year.
  • Orange juice: Citrus juice contains flavonoids that may reduce the risk of serious cardiovascular events and lower blood pressure.
  • Black and green tea: Catechins in green tea and black tea contribute to reduced blood pressure.
  • Pomegranate juice: Antioxidants contained in pomegranate juice lead to short- and long-term improvements in blood pressure.
  • Milk: Reduced-fat milk, nonfat milk, and dairy products contain calcium, potassium, and magnesium, which help regulate blood pressure.
  • Cranberry juice: Anthocyanins and antioxidants in cranberry juice improve cardiovascular risk factors such as hypertension.

Ways to lower blood pressure naturally

In addition to water and other beverages, these lifestyle changes can help you lower your blood sugar naturally:

  • Eat a heart-healthy diet rich in fruits, vegetables, whole grains, and lean proteins.
  • Engage in regular physical exercise (30 minutes of moderate exercise most days of the week).
  • Practice stress management techniques, such as mindfulness, yoga, or deep breathing exercises.
  • Get sufficient sleep (seven to nine hours each night).
  • Maintain a healthy weight and body mass index (BMI 20-25); obesity and being overweight are contributing factors to hypertension.
  • Reduce sodium intake (less than 2 grams/day) and limit consumption of processed foods.
  • Limit caffeine and alcohol consumption, and quit smoking and vaping.

The bottom line

Proper fluid intake is essential for maintaining healthy blood pressure levels and optimal heart health. The recommended daily water intake is approximately 2.7 to 3.7 liters, but it varies based on individual circumstances. Consult with a healthcare provider to create an individualized hypertension management plan to meet your specific needs.

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