Hydration isn’t just about quenching your thirst, it’s one of the most underrated tools in supporting heart health. For the nearly 1 in 2 adults in the U.S. living with high blood pressure (aka hypertension), what you drink can make a meaningful difference.1
While we often focus on medications, exercise, and diet to manage hypertension, staying well-hydrated helps the heart pump more efficiently and the blood vessels function more smoothly. And some drinks go even further, delivering nutrients and compounds that actively support lower blood pressure.
In this article, we’re breaking down six science-backed beverages that hydrate your body and support a healthier heart—one sip at a time.
How Hydration Affects Blood Pressure
When you’re properly hydrated, your heart doesn’t have to work as hard to pump blood through your body. Water maintains blood volume, keeps blood vessels relaxed, and helps the kidneys flush out excess sodium—a major contributor to high blood pressure.5
On the flip side, dehydration causes your blood to become more concentrated, which can increase resistance in blood vessels and raise blood pressure levels. Additionally, chronic dehydration may impair kidney function, which also plays a crucial role in blood pressure regulation. Choosing the right fluids doesn’t just hydrate, it can also deliver nutrients like potassium, antioxidants, and nitrates that benefit your heart and blood vessels.5
1. Water with a Twist of Lemon or Lime
Plain water is always the gold standard for hydration, but adding a splash of lemon or lime gives it extra benefits. Citrus fruits provide vitamin C and flavonoids (compounds with antioxidant and anti-inflammatory properties).4
Lemon water can support vascular health, assist with digestion, and help the body balance sodium levels, indirectly aiding blood pressure control.4
2. Coconut Water
Naturally rich in potassium and low in sodium, coconut water is nature’s electrolyte drink. Potassium helps counteract the effects of sodium, easing tension in blood vessel walls and promoting lower blood pressure.2
3. Herbal Teas (Especially Hibiscus)
Hibiscus tea stands out for its blood pressure-lowering effects. Research found that drinking three cups daily lowered systolic blood pressure in people with mild hypertension.3
Hibiscus contains anthocyanins and other plant compounds that may relax blood vessels and reduce inflammation. Other herbal teas like green tea (rich in catechins) and chamomile may also offer heart-supportive antioxidants while keeping you hydrated.6
4. Beetroot Juice
Beetroot is packed with nitrates, which the body converts into nitric oxide—a molecule that relaxes and dilates blood vessels, improving blood flow and reducing blood pressure.6
Multiple studies have shown that beet juice can significantly lower both systolic and diastolic blood pressure in healthy adults and those with hypertension. For best results, aim for ½ to 1 cup daily.6
5. Pomegranate Juice
This antioxidant-rich juice contains polyphenols that improve endothelial function (how well your blood vessels dilate) and reduce inflammation. Research found that daily consumption of pomegranate juice reduced systolic blood pressure and improved cardiovascular (heart health) markers over time.6
6. Low-Sodium Vegetable Juices
Blending vegetables like spinach, celery, cucumber, and beets into juice can provide a dose of potassium, magnesium, and nitrate—all linked to better blood pressure control. Celery, in particular, contains phthalides, which may relax arterial walls.6
Stick with homemade or low-sodium versions to avoid added salt, which can raise blood pressure. Vegetable juices are also hydrating and can double as a quick, heart-healthy snack.6
Conclusion
Small changes can lead to big wins when it comes to heart health. Choosing drinks that support both hydration and blood pressure is an easy and delicious way to take control of your cardiovascular wellness.
If you have high blood pressure or are on medication, speak with your doctor before drastically changing your diet. But know this: your daily beverage choices have the power to protect your heart—and that’s a habit worth raising a glass to!
References
- CDC. (2025, January 28). High Blood Pressure Facts. Retrieved from Centers for Disease Control and Prevention: https://www.cdc.gov/high-blood-pressure/data-research/facts-stats/index.html
- Cleveland Clinic. (2021, September 10). The Health Benefits of Coconut Water. Retrieved from Cleveland Clinic: https://health.clevelandclinic.org/the-health-benefits-of-coconut-water
- Jalalyazdi, M., Ramezani, J., Izadi-Moud, A., Madani-Sani, F., Shahlaei, S., & Ghiasi, S. S. (2019). Effect of hibiscus sabdariffa on blood pressure in patients with stage 1 hypertension. Journal of Advanced Pharmaceutical Technology & Research.
- Kato, Y., Domoto, T., Hiramitsu, M., Katagiri, T., Sato, K., Miyake, Y., Harada, T. (2014). Effect on Blood Pressure of Daily Lemon Ingestion and Walking. Journal of Nutrition and Metabolism.
- Stines, Y. (2025, April 9). Does Drinking Water Lower Blood Pressure? Retrieved from VeryWell Health: https://www.verywellhealth.com/high-blood-pressure-and-water-intake-5203030
- Vandergriendt, C. (2024, May 20). What Drinks Can Help Lower Blood Pressure Quickly? Retrieved from Healthline: https://www.healthline.com/health/drinks-to-lower-blood-pressure
