Hydration Demystified

by Nur Nadia Binte Ali

Hydration is not about drinking endlessly. It is about giving your body just what it needs to function well. Yet many still wonder: How much is enough? Does tea or soup count? What if I am not thirsty?

Misunderstandings often lead to under- or over-hydration, both of which can strain the heart. For most adults, sipping steadily through the day works better than large gulps at once. However, those with heart or kidney conditions should follow medical advice.

❤ Drinking more water means better health.

While staying hydrated is important, more isn’t always better. In fact, over-hydration can strain the heart, particularly for people with heart failure or kidney conditions. This could potentially lead to fluid retention, swelling or shortness of breath. A general guide would be to have eight glasses a day, including that from foods like fruit and porridge. You will need more water if you exercise, perspire a lot, are pregnant or breastfeeding.

❤ Drinking water can wash away high blood pressure or cholesterol.

Water does not directly lower blood pressure or cholesterol. However, staying hydrated supports overall health by maintaining adequate blood volume and circulation, which helps regular blood pressure. Proper hydration also aids metabolic function, complementing lifestyle measures such as diet, exercise and medication in managing cholesterol and heart health.

❤ Cold water is bad for the heart.

Drinking cold water is safe for most people and does not harm the heart. However, those with existing heart conditions should be cautious. Sudden exposure to very cold water, such as during cold plunges, can trigger a shock response that raises blood pressure and heart rate. In susceptible individuals, even drinking very cold water may occasionally provoke irregular heart rhythms.