Can Drinking Water Every Day Lower Your Blood Pressure?

Blood pressure is the measurement of the force the heart applies against artery walls as it propels blood to the body. Healthcare providers use two numbers to measure your blood pressure; a normal reading, for example, is 120/80mm Hg.

The top number (120) shows the pressure in blood vessels when the heart is beating, and it’s called systolic pressure. The bottom number (80) measures diastolic pressure, the force of blood in the arteries while the heart is relaxed between beats.

High blood pressure is when blood flow through the arteries is higher than usual. The other name for this is hypertension. Normal pressure is usually 120/80 and below, while high blood pressure is 130/80, marking stage I of the condition.

Stage II high blood pressure is 140/90 or higher. Anything more than 180/110 is abnormally high and requires immediate medical treatment.

The higher your blood pressure is, the higher your risk of having other health problems like heart attack, heart disease, and stroke.

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What to know about drinking water for high blood pressure

If you struggle with high blood pressure, the chances are that you have been looking for ways to lower it. There’s no single solution to lowering your blood pressure, nor is there a cure.

Still, you can make lifestyle changes to bring your blood pressure down. Something as simple as keeping yourself hydrated by drinking six to eight glasses of water every day improves blood pressure.

Water makes up 73% of the human heart,¹ so no other liquid is better at controlling blood pressure. Studies show that adding minerals like calcium and magnesium to your drinking water can further enhance its impact on lowering blood pressure.

If you find it hard to drink enough water, consider trying:

  • Sugar-free sparkling water

  • Water infused with lemon, cucumber, or fruit slices

  • Smoothies made with vegetables and fruits

  • Decaffeinated herbal tea

  • Low-sodium soup

  • Milk

Potential benefits of drinking water for high blood pressure

When your body doesn’t get enough water, it becomes dehydrated. Dehydration makes blood thicker because of reduced water content. It causes your blood pressure to spike up or down.

While research on the link between dehydration and high blood pressure needs additional studies, lack of water in the body can lead to vasopressin secretion. High vasopressin amounts cause the blood vessels to constrict, leading to increased blood pressure.

Vasopressin is a hormone the body secretes when a high amount of sodium is in the blood. In other cases, the body secretes the hormone when blood volume is low. Both conditions can occur when you lose too much fluid. In response, the kidneys reabsorb water when you’re dehydrated instead of passing it as urine.

Drinking plenty of water to keep your cells and organs hydrated may reduce the risk of vasopressin secretion, decreasing the risk of high blood pressure. But how much water should you drink each day?

In general, you should take six to eight glasses of water each day. However, your daily fluid intake recommendations depend on several factors, including:

  • Age

  • Sex

  • Weight

  • Overall health condition

  • Weather conditions

  • Activity levels

  • Whether pregnant or breastfeeding

Other proven natural remedies for lowering high blood pressure

High blood pressure is usually a long-term medical condition with little or no symptoms. However, your doctor will likely put you on medication to lower blood pressure upon diagnosis.

Medication for hypertension comes in many forms, each having benefits and risks that you should carefully weigh with the help of your healthcare provider.

Besides medication, the most effective treatment for high blood pressure often starts with lifestyle changes. Some recommended changes include the following:

Aim for a healthy weight

Being obese or overweight is a risk to your blood pressure. Consult your doctor about your body mass index (BMI) to determine how much you should weigh relevant to your height.

Generally, you need to burn the same number of calories as you consume to maintain a healthy weight.

Exercise regularly

Try to commit to at least 30 minutes of exercise every day. Simple swimming or walking activities can lower high blood pressure with time. Set goals for safe and effective exercise, but first, speak with your doctor for advice suitable to your circumstances.

Manage stress

Unmanaged stress is a driving factor for high blood pressure. Constantly being in stressful situations puts your body in a fight-or-flight mode, causing the heart to beat faster and the blood vessels to constrict. Practicing yoga and mindfulness can help reduce stress.

Eat a healthy diet

Ensure you incorporate fruits, vegetables, whole grains, and lean proteins in your diet. Consider taking some apple cider vinegar daily to help reduce high blood pressure.

Many scientific studies² recommend taking 1–2 tablespoons of apple cider vinegar mixed with a glass of water. You can also add a small amount of honey or molasses. 

Cut down on salt and alcohol intake

Alcohol and salt don’t mix well with high blood pressure. Avoid them whenever possible or reduce the amount you consume.

Stop smoking

Smoking puts you at a higher risk of high blood pressure, stroke, heart disease, and other health problems. Kicking this habit will benefit your overall health.

The lowdown

There is no single solution to reducing high blood pressure. In addition to drinking more water every day, you need to adopt several lifestyle changes and maintain an active routine. It’s also crucial to keep taking your medication and see your doctor regularly to monitor your blood pressure.

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