Surprisingly, the remedy is simple and easy.
According to new research, lowering your risk of heart failure may be as simple as keeping your body hydrated with water.
During this year's European Society of Cardiology Congress, researchers from the National Heart, Lung, and Blood Institute (part of the National Institutes of Health) presented their latest study, which looked at whether serum sodium concentration in middle age—a sign of hydration—is linked to a future diagnosis of heart failure. When you drink fewer fluids, your serum sodium concentration rises.
The researchers also looked into any possible links between dehydration and the thickening of the heart's primary pumping chamber's walls (also known as left ventricular hypertrophy), a disease that can lead to heart failure.
Over the course of 25 years, 15,792 adults ranging from 44 to 66 were assessed in five separate visits. Based on their average serum sodium levels, the volunteers were separated into four groups.
Other frequent risk factors for heart failure and left ventricular hypertrophy, such as age, blood pressure, kidney function, blood cholesterol, blood glucose, body mass index, sex, and smoking status, were taken into account by the researchers after the study.
What did the research say regarding drinking water and the risk of heart failure?
The following are the researchers' findings: In midlife, every one mmol (millimoles per liter)/l rise in serum sodium concentration was linked to a 25-year increase in the likelihood of developing left ventricular hypertrophy and heart failure.
In a news release, study author Natalia Dmitrieva, Ph.D., remarked, "The findings show that we need to pay attention to the amount of fluid we consume every day and take action if we find that we drink too little."
"Given that fluid plays such a large role in blood composition, it makes sense that drinking enough water can help promote overall heart health, including blood flow, blood pressure, and heart functionality," says Mandy Enright, MS, RDN, RYT, the FOOD + MOVEMENT Dietitian and author of "30-Minute Weight Loss Cookbook."
She says that when we're dehydrated for a long time, our bodies respond by retaining water, leading to heart failure. "Adequate water consumption also helps to dilute salt levels in the blood," she says. "Too much sodium in the bloodstream can increase the risk of high blood pressure, heart attack, stroke, and heart failure."
How much water should you consume daily?
According to the National Academies of Sciences, Engineering, and Medicine in the United States, men need around 15.5 cups (3.7 liters) of fluid per day, while women need about 11.5 cups (2.7 liters). "I frequently advise most adults to drink at least 64 ounces of water each day, or roughly eight 8-ounce glasses," says Enright.
Here's some less-than-pleasant news: She claims that while drinking enough pure water is the most fantastic method to stay hydrated, it isn't the only choice. "Seltzer, sparkling water, unsweetened low-caffeinated tea, low-fat dairy, nonfat dairy, and nondairy substitutes, as well as fruits and vegetables, are all good sources of fluids."
If you want to spice up a plain glass of water, consider infusing it with fruits (like berries), vegetables (like cucumbers), and herbs, according to Enright (try a little mint). Another fantastic choice is lemon water. Consider setting a challenge for yourself if you're trying to increase your daily water intake.
"Keep a refillable water bottle on available and set daily objectives for how many bottles you should drink," she suggests. "For example, I have a 24-ounce water bottle, and my daily objective is to drink three of them."
Competitive people may also love keeping score.
"Every morning, I draw eight hash marks on a whiteboard in my workplace," explains Enright. "I delete one hash mark every time I drink a cup of tea or finish my water bottle. It's a fun method to track my progress throughout the day, as well as a reminder when I need to drink more water."
There's also an app for individuals who want to measure their daily water use on their phones. "Daily Water Tracker, Hydro Coach, and Water Minder are applications that allow you to establish goals, receive notifications when it's time to drink water, and track your progress," adds Enright.