Heart failure

the importance of hydration | Hydration can prevent heart failure


  • According to a study presented at the recent European Society of Cardiology meeting, maintaining your fluid intake may help prevent heart failure.
  • A good rule of thumb when it comes to hydration is to aim for around 60 to 80 ounces of water per day.

    Maintaining your fluid intake is an important part of running performance and training recovery, but here’s one more reason to keep emptying that water bottle: it’s good for your heart.

    Maintaining proper hydration over time can slow down age-related heart changes that lead to heart failure, according to a study presented at the recent European Society of Cardiology meeting.

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    The research looked at nearly 16,000 middle-aged adults who were part of the long-term study on the risk of atherosclerosis in communities, and they found that those with good hydration habits were less likely to develop heart failure over 25 years.

    This is because when you drink less fluid, especially water, your serum sodium level increases. Basically you have too much sodium in your blood, and the longer it lasts, the greater your risk of heart problems.

    Over time, your body turns to water conservation as a way to counter this abundance, and this can activate processes related to poor heart function, the researchers noted. For example, in the study, people with heart failure tended to develop a condition called left ventricular hypertrophy, which affects the heart’s ability to pump blood and involves thickening of tissue in the heart muscle.

    Another potential factor for increased sodium in the blood is cognitive function. While this was not covered in the study, it’s important to recognize how severely dehydration can affect brain and heart function, said Barbara Bergin, MD, orthopedic surgeon at Texas Orthopedics, Sports & Rehabilitation Associates. in Austin.

    “With high levels of serum sodium, your brain cells basically shrink because they don’t have enough water,” she said. Runner’s world. “Unsurprisingly, this leads to more confusion or brain fog because they don’t work optimally. “

    Other potential signs that you are not getting enough fluid include dizziness, dry mouth, constipation, and orthostatic dizziness – that is, that “whoosh” feeling you may feel when you are walking. go from sitting or lying down to standing.

    “When you are dehydrated, your blood volume decreases,” she said. “Also, blood collects in the legs when you sit or lie down, so when that is combined with less volume, you will get less blood volume to the brain. Subsequently, there is dizziness.

    Another important consideration is that we tend to conserve less water as we age, according to Scott Kaiser, MD, geriatrician and director of geriatric cognitive health for the Pacific Neuroscience Institute at Providence Saint John’s Health Center in California.

    He said The world of runners that it’s like driving with a smaller gas tank – you can still fill up wherever you need to go, but how often is just as important as volume.

    “You can get liquids from many sources, including fruits and vegetables, as well as drinks without caffeine,” he said. “But it helps to just drink water more often, before you feel thirsty. This is important at any age, but especially as you get older.

    Recommendations for daily fluid intake vary, but range from 54 to 71 ounces for women and 67 to 101 ounces for men. Researchers from the recent study noted that global surveys show that many people do not even reach the lower ends of these forks. How much you get will depend on your weight, age, and physical activity, but a good rule of thumb is generally to aim for around 60 to 80 ounces per day.

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