STAY HYDRATED, IT’S GOOD FOR YOUR HEART!

Adequate hydration ensures that the heart pumps blood more easily throughout the body, reducing cardiac strain. Image credit: *YOGENDRA SINGH* on Pexels.

By AAMINAH NAJMUS SAHAR

The importance of water and electrolytes in heart health cannot be overstated. They are necessary for human survival, but their role in maintaining heart health is often overlooked.

As the temperature rises, it is important to maintain hydration and consume adequate water and electrolytes to support overall health.

The heart is not only a muscular pump but also an electrically driven organ that depends on a precise fluid and electrolyte balance to function well. Adequate hydration with water and optimal levels of electrolytes like sodium, chloride, potassium, calcium and magnesium are essential for maintaining blood pressure, normal cardiac rhythm, and overall heart health.

The cardiovascular system relies on water to maintain blood volume and circulation. The blood plasma is mostly composed of water, and adequate hydration ensures that blood flows smoothly through the blood vessels, delivering oxygen and nutrients to tissues and removing waste materials.

Adequate hydration also ensures that the heart pumps blood more easily throughout the body, reducing cardiac strain.

On the other hand, dehydration makes blood thicker and difficult to circulate, thereby increasing strain on blood vessels and a lack of adequate oxygen and nutrients reaching the tissues.

Dehydration, leading to decreased blood volume, forces the heart to beat faster and increases blood pressure. Chronic long-term dehydration can also lead to hypertension.

Increased strain on the heart due to dehydration may lead to complications like increased heart rate, reduced cardiac output, hypotension, and shock.

Electrolytes also play a key role in maintaining heart health by regulating the electrical activity of the heart.

The important electrolytes needed in adequate amounts to maintain the electrical activity of the heart are sodium, potassium, calcium, and magnesium.

Sodium is a vital electrolyte that helps regulate fluid balance, nerve signalling, and proper heart muscle contraction. Excessive sodium increases fluid retention, thereby increasing blood volume and blood pressure, and increasing the risk of hypertension and cardiovascular diseases. The ideal daily intake of sodium is less than one teaspoon of salt per day per individual in adults. The requirement may be even lower in individuals with cardiovascular conditions.

Potassium is crucial in maintaining normal cardiac rhythm and supports heart muscle contraction; even slight imbalances like high or low potassium levels may lead to arrhythmias.

Calcium is essential for proper heart muscle contraction and helps maintain a normal heartbeat. It also supports blood vessel function and blood clotting, thereby supporting overall cardiovascular health.

Magnesium helps regulate heart rhythm and supports proper muscle relaxation, preventing abnormal heartbeats. Magnesium also helps in blood pressure regulation, reducing the risk of hypertension and cardiovascular diseases.

Achieving optimal hydration and electrolyte balance requires adequate and mindful fluid intake and a balanced diet.

Water is the best source to maintain hydration, as many beverages are high in sugar and may be harmful when consumed regularly. Water consumption should be consistent throughout the day, and requirements may vary based on climate, physical activity, and individual health conditions. A general guideline is to ensure the urine stays pale yellow, indicating adequate hydration.

While increased fluid loss due to exercise, hot climate, or illness may require additional fluids and electrolytes, the ideal fluid intake per day in men is about 3.7 litres per day, and for women it is about 2.7 litres per day.

This includes fluid intake from water, soups, broths, fruits, vegetables, etc. Steps like keeping a water bottle with you at all times, drinking water with every meal, drinking water when thirsty, and increasing intake of water with increased physical activity help in ensuring optimal hydration.

Diet plays a vital role in maintaining electrolyte balance. A diet rich in a variety of whole foods, colourful fruits and vegetables helps achieve all the essential electrolytes. Fruits like bananas and oranges, vegetables like spinach and sweet potatoes, dairy products, nuts, and seeds are excellent sources of potassium, calcium, and magnesium.

At the same time, moderating sodium intake is crucial, as excessive sodium can lead to fluid retention and increased blood pressure. For individuals engaging in prolonged or intense physical activity, oral rehydration solutions or electrolyte-containing beverages may be helpful, though these should be used judiciously to avoid excessive sugar or sodium intake.

Complications due to dehydration and electrolyte imbalance may be significant and life-threatening.

Dehydration may lead to reduced blood volume, dizziness, increased heart rate, and fatigue. This can lead to hypotension, shock, kidney dysfunction, and cardiovascular collapse.

Electrolyte imbalance, such as hyponatremia (low sodium), may cause confusion, seizures, hallucinations, muscle weakness, cerebral edema, pulmonary edema, etc.

Hypokalemia (low potassium) or hyperkalemia (high potassium) can disrupt the heart’s electrical system, leading to arrhythmias that may be mild or potentially fatal.

Similarly, abnormalities in calcium or magnesium levels can impair cardiac contractility and rhythm, increasing the risk of complications such as heart failure or sudden cardiac arrest.

Chronic imbalances can also contribute to long-term cardiovascular problems. Persistent high sodium intake and inadequate potassium consumption are linked to hypertension, a major risk factor for heart disease and stroke. Over time, the increased workload on the heart can lead to structural and functional changes, including left ventricular hypertrophy and reduced cardiac efficiency.

Water and electrolytes are critical in maintaining several physiological functions in the body, but their role in maintaining heart health is indispensable. Maintaining adequate hydration with water and maintaining electrolyte balance through a balanced diet is the simplest and most effective way to ensure optimal heart health and avoid complications.

• Please consult your family physician before following any of the suggested remedies/steps above.

HEALTH FILE

STAY HYDRATED, IT’S GOOD FOR YOUR HEART!