Most of us understand that drinking water is important. Getting plenty of water to stay hydrated helps your body carry nutrients and oxygen to your cells, aids in your digestion, regulates your body temperature, boosts brain function, and maximizes your physical performance at the gym.

But did you know that staying well-hydrated throughout your life could also reduce your risk of developing heart failure?

One recent study says this might be true. In this blog, we’ll discuss the findings of this study, which we hope will inspire our gym members to consume plenty of fluids both inside and outside AFAC’s gym in Thornton.

How Does Drinking Water at the Gym Help My Heart?

According to research published on March 29, 2022 by the National Institutes of Health, staying well-hydrated may be associated with a reduced risk of developing heart failure. Their study suggests that maintaining good hydration can prevent or at least slow down changes in the heart that lead to heart failure over time. The study’s author, Dr. Natalia Dmitrieva, said that we need to pay attention to the amount of fluids we consume every day — whether we’re sweating it out at the gym or relaxing at home — and take action if we feel thirsty or find that we’re drinking too little.

Here’s how the study unfolded. To determine the hydration levels of study participants, researchers tracked the amount of serum sodium in their blood. Serum sodium is a precise measurement of how hydrated you are — when you drink less fluid, your serum sodium level increases. Your body then tries to conserve water, activating processes that are known to contribute to the development of heart failure.

The study monitored 15,792 adults. Study participants were 44-66 years old at the beginning of the study and were evaluated over 5 visits until the age of 70-90.

During the first and second visit, study participants were divided into four groups based on their average serum sodium concentration. For each group, researchers tracked the proportion of people who developed heart failure and left ventricular hypertrophy by the fifth visit, which occurred 25 years after the first visit. Approximately 11,814 adults were included in the final analysis.

What Did the Study Find?

The study found that a higher level of serum sodium in midlife was associated with both left ventricular hypertrophy and heart failure 25 years later. Elevated levels of serum sodium was significantly associated with these heart conditions even after adjusting for other factors like age, blood cholesterol, blood glucose, blood pressure, sex, body mass index, and smoking status.

The normal range for an adult’s serum sodium levels is 135-146 milliequivalents per liter (mEq/L). The study found that:

• Adults with serum sodium levels starting at 143 mEq/L in midlife had a 39% increased risk of developing heart failure compared to adults with lower levels.
• For every 1 mEq/L increase in serum sodium within the normal range, the likelihood of a participant developing heart failure increased by 5%.
• Those with serum sodium levels of 142.5-143 mEq/L at middle age were 62% more likely to develop left ventricle hypertrophy.
• Serum sodium levels starting at 143 mEq/L correlated with a 54% increased risk for heart failure and a 102% increased risk for left ventricular hypertrophy.

Fluids are essential for many bodily functions including helping the heart pump blood, supporting good circulation, and facilitating blood vessel function. Serum sodium levels and fluid intake can easily be checked during physical examinations and could help doctors identify patients who might benefit from learning about how to stay well hydrated.

How Much Water Should I Drink?

Now that we know staying hydrated is vital to keeping your heart healthy, you might be wondering how much water you should be drinking every day.

Unfortunately, many of us aren’t getting enough to drink, especially as we get older because we don’t sense thirst as much as we did during our younger years. If you don’t drink enough water each day, you are at risk for becoming dehydrated. Signs of dehydration include low blood pressure, weakness, dizziness, confusion, and urine that’s dark in color.

So, how much water should you drink in a day? There is no one-size-fits-all answer to that question. Water intake is individualized and you should check with your doctor if you’re not sure about the right amount for you.

That said, health experts commonly recommend that we should drink eight 8-ounce glasses per day, which equals about two liters. This is known as the 8×8 rule and it’s very easy to remember.

But how much water you need depends on a lot of things and varies from person to person. For adults, the general fluid recommendation from the U.S. National Academies of Sciences, Engineering, and Medicine is approximately:

• 11.5 cups (2.7 liters) per day for women
• 15.5 cups (3.7 liters) per day for men

However, this includes fluids from water, beverages, and food. Because remember, it’s not just water that keeps you hydrated. All beverages that contain water contribute toward your daily needs, and you get an average of 20 percent of your water from the foods you eat.

It’s also a myth that caffeinated beverages (like coffee, tea, and diet soda) are dehydrating because they make you urinate. They do, but the water from these beverages still leads to a net positive in your fluid consumption. Just be careful not to rely too much on sugary sodas, coffee concoctions, or juices, since those can lead to weight gain, inflammation, and an increased risk of developing Type 2 diabetes.

Plus, you might need more or less water than someone else due to a variety of factors such as:

• Where you live. You will need more water if you live in dry, hot, or humid areas. You’ll also need more water if you live in the mountains or at a high altitude.
• Your diet. You will likely need more water if your diet is high in salty, spicy, or sugary foods. You’ll also need more water if you don’t eat a lot of hydrating foods like fresh or cooked vegetables and fruits.
• The temperature. You may need more water when it’s hotter outside, you spend time outside in the sun, or if you’re in a heated room.
• How active you are. If you’re losing water through sweat during cardiovascular exercise, strength training, or any other type of exercise, you’ll need to drink more to cover water loss. A general rule of thumb under these conditions is to drink 2-3 cups of water per hour, or more of you’re sweating heavily.
• Your health. People with certain health conditions like thyroid, kidney, or liver problems, and those who take certain medications, put themselves at risk if they drink too much water. If you have a fever, infection, or are losing fluids through vomiting or diarrhea, you’ll need to drink more water. Make sure to ask your doctor if your condition changes the amount of water you’ll need to drink.

What Are the Other Benefits of Drinking Water?

In addition to helping you avoid serious conditions like left ventricular hypertrophy and heart failure, drinking enough water comes with several other incredible benefits, including:

• Boosting physical performance — Dehydration can have a noticeable effect on your performance at the gym. Losing as little as 2% of your body’s water content can significantly impair your physical performance, and it’s not uncommon for athletes to lose as much as 6-10% of their water via sweat. This can lead to reduced motivation and increased fatigue. It can also make exercise feel more difficult, mentally and physically.
• Maintaining energy levels and brain function — Studies have shown that even mild hydration, such as the loss of 1-3% of body weight, can impair brain function. In young women, researchers found that fluid loss of 1.4% after exercise impaired concentration and mood. In young men, a fluid loss of 1.6% was detrimental to working memory and led to increased feelings of fatigue and anxiety. Many other studies have shown that mild dehydration can negatively affect memory, mood, and brain performance.
• Preventing and treating headaches — It’s commonly known that dehydration can trigger migraines and headaches in some people. And, research has shown that a headache is one of the most common symptoms of dehydration.
• Aiding weight loss — Drinking plenty of water can help you feel full and boost your metabolic rate, which can help you lose weight. In one study, dieters who drank half-a-liter of water before meals lost 44% more weight over a period of 12 weeks compared to dieters who didn’t drink water before meals. Drinking water half an hour before meals is the most effective in helping you feel full so that you eat fewer calories.

Make Sure to Drink Your Water at AFAC Gym!

Because staying hydrated can help prevent serious heart problems later in life and comes with so many other health benefits, we encourage our gym members to drink plenty of H20. If you need more tips on how to make sure you drink enough water while at the gym, please don’t hesitate to speak to a member of our staff or ask one of our personal trainers for assistance. We’re here to support all gym members as they work to achieve their fitness goals.

To learn more about AFAC gym and why we’re the best gym in Thornton, Colorado, please stop by or give us a call anytime. We’ll be happy to assist you. You can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club for assistance.