Most of us know it’s important to stay hydrated throughout the day. But we don’t always take the time to drink adequate fluids. When it comes to your heart though, hydration is no joke.
Think for a minute about all the time this summer you’ve spent outdoors in the heat. As we play sports, garden, hike, go to the beach and attend outdoor events, we typically sweat more than we do at other times of the year. And when we sweat, we not only lose fluids — we also lose sodium, potassium and other electrolytes, all of which are essential for our muscle and heart health.
The Cardiology Department at Premier Medical Group is pleased to share with you some little known – and critically important – facts about your heart and hydration. Some of this information just might surprise you!
Why is water so important?
It’s estimated that 60% of the human body is made up of water. Dehydration* happens when your body loses more of this fluid than it takes in. And when fluids are not adequately replaced, your heart simply doesn’t have the fuel to carry out its normal functions.
Did you know that your heart** is one of your most vital organs, second only to your brain? It pumps blood throughout the entire body and delivers oxygen and nutrients to all your cells. It also removes carbon dioxide and other waste materials by pumping blood to our lungs and kidneys, which then release them through breathing and filtering. So, the heart does a big job for our body. But when the heart is not receiving enough fluids, it just doesn’t work as it should.
5 facts about how dehydration affects your heart
Dehydration is risky for all of us, not just for people with underlying heart conditions. Here are 5 facts about how dehydration can affect your heart.
- Your heart must work harder. When you’re dehydrated, your blood becomes thicker and less fluid. This makes it more difficult for your heart to pump your blood, deliver oxygen to your tissues and organs, and remove waste products. When this happens, your heart compensates by beating faster and harder, putting extra stress on your heart muscle, which leads to a higher heart rate.
- You can experience rhythm disruptions. Dehydration can also disrupt the delicate balance of electrolytes like sodium, potassium, magnesium, and calcium. These electrolytes are vital for the electrical impulses that regulate your heart’s rhythm. These imbalances can lead to skipped heart beats and rapid heart rates called palpitations.
- You have an increased risk of blood clots. When your blood becomes thicker because of dehydration, you’re more prone to forming blood clots. This increases the risk of serious cardiovascular events such as stroke, deep vein thrombosis (DVT) or pulmonary embolism (PE).
- Your blood pressure can fluctuate. Dehydration can also lead to changes in blood pressure. At first, your reduced blood volume can cause low blood pressure, also called hypotension. But then, the body can overcorrect itself, and release hormones that constrict blood vessels and potentially lead to a rise in blood pressure.
- Existing heart conditions can get worse. If you already have a heart condition like an arrhythmia, heart failure, or high blood pressure, dehydration can trigger or worsen these problems. Certain heart medications like diuretics can increase the risk of dehydration if fluid intake isn’t carefully managed.
It’s easy to stay hydrated
All that information might sound scary, but for most of us, dehydration is so easy to avoid. Experts suggest that we drink plenty of water, and limit beverages with added sugars.*** So, be careful when drinking soda and heavily sweetened drinks! Here are some other handy tips:
- Carry a water bottle with you or leave one handy in your car
- Add fruit to your water to make the taste more interesting
- Take small sips consistently all day long rather than drinking very large amounts of water at once
- Limit caffeinated drinks and alcohol because they are diuretics and can make you even more dehydrated
- Pre-hydrate yourself with water and electrolytes at least four hours before strenuous activities
Fact vs Myth
Here are some fascinating facts to know about dehydration:
Fact: Urine color might tell you if you’re hydrated or not. If you’re worried that you might be dehydrated, try this quick trick: check your urine color. Think of a color chart that goes from pale to dark yellow or brown. Though everyone is different, the darkest colors often mean that you’re dehydrated, while the lighter colors indicate you are well hydrated. Remember that some foods and medications can affect your urine color.
Fact: Pinch yourself. If you think you might be dehydrated, lightly pinch your skin. If it snaps back quickly, you’re probably well hydrated. But if it stays “tented” or returns slowly, it may be a sign that your skin is less elastic due to fluid loss, and you may be dehydrated
Myth: If you’re dehydrated, drink more water! While this may be true in many cases, severe dehydration will not be fixed by drinking more water. The Mayo Clinic recommends that you see a doctor right away if you have diarrhea for 24 hours or longer, if you feel disoriented, if you cannot keep liquids down, or have black or bloody stools. Even moderate dehydration may require you to get intravenous fluids.
Myth: If you’re thirsty, just drink a little water and you’ll be hydrated. This is a surprise to most people. By the time you’re thirsty, you’re often already 1-2% dehydrated, and that’s enough to make your heart work much harder than usual.
If you would like more information on how to keep your heart healthy by staying hydrated all year long, contact the Cardiology Division at Premier Medical Group. We’re happy to help. 845-565-4400
*https://www.webmd.com/a-to-z-guides/dehydration-adults
**https://www.hri.org.au/health/learn/your-body/the-human-heart
***https://www.hri.org.au/health/your-health/nutrition/dont-like-drinking-plain-water-10-healthy-ideas-for-staying-hydrated-this-summer