We often hear about exercise and diet when it comes to heart health, but one of the most overlooked factors is hydration. Your heart is constantly working—pumping about 2,000 gallons of blood daily—and staying properly hydrated reduces strain on your heart, improves circulation, and helps regulate blood pressure.

If you’re an active, entrepreneurial woman balancing a busy life, staying hydrated is a simple but powerful way to support your heart. Here’s why it matters, what to watch out for, and how to do it right.

How Dehydration Affects Heart Health

When you don’t drink enough water, your blood volume decreases, making it harder for your heart to pump efficiently. This can lead to:

Increased blood pressure – The body retains more sodium to compensate.

Higher risk of heart disease – Chronic dehydration can contribute to inflammation and arterial stiffness.

Irregular heartbeat (arrhythmia) – Electrolyte imbalances from dehydration can affect heart rhythm.

Fatigue & brain fog – Dehydration forces your heart to work harder, leading to low energy and poor focus.

Not All Beverages Are Created Equal

Many people assume that all liquids count toward hydration, but some beverages can actually dehydrate you or negatively impact your heart health.

Sugary drinks (soda, sweet tea, energy drinks, fruit juices) – High sugar intake can lead to blood sugar spikes, inflammation, and dehydration because your body pulls water from cells to process the sugar.

Alcohol – Alcohol is a diuretic, meaning it increases urine production and can deplete essential electrolytes like potassium and magnesium, both of which are crucial for heart function.

High-caffeine drinks (coffee, certain teas, energy drinks) – While moderate caffeine is fine for most people, too much acts as a diuretic and may cause dehydration, especially if you’re not balancing it with water.

✅ Mindful Hydration Tip: If you consume alcohol, coffee, or sugary drinks, compensate with extra water or electrolyte-rich hydration like my ReFreshMe teas to maintain balance.

Hydration & Exercise: How Much Do You Need?

When you work out, you lose fluids through sweat, and if you don’t replace them, your heart has to work harder. For every 30 minutes of exercise, add at least 8 ounces of water to your daily intake.

Before exercise: Drink 8–16 oz of water to start hydrated.

During exercise: Drink 4–8 oz every 15–20 minutes.

After exercise: Rehydrate with at least 16 oz (more if you sweat heavily).

If you’re working out intensely or sweating a lot, electrolytes matter—plain water alone may not be enough. My ReFreshMe teas provide hydration with added support like collagen, probiotics, and electrolytes to help your body recover.

Hydration Habits for a Healthy Heart

Drink consistently throughout the day – Don’t wait until you feel thirsty! Start your morning with a glass of water and sip regularly.

Balance electrolytes – Too much plain water can flush out key minerals like magnesium, potassium, and sodium, which are critical for heart function.

Hydrate before, during, and after exercise – Especially important if you sweat a lot or drink coffee, which can be dehydrating.

Infuse your water for flavor & function – Add lemon, berries, or ReFreshMe teas for extra antioxidants and hydration support.

Limit dehydrating drinks – Too much caffeine or alcohol can increase fluid loss. If you love your coffee, balance it with hydrating choices!

How My Coaching Can Help You Stay Hydrated

Try a ReFreshMe Tea – Designed to support electrolyte balance, collagen production, and overall wellness while keeping you refreshed.

Join the Hydration & Energy Club – Get monthly Boosted Tea and ReFreshMe kits delivered to help you stay on track with hydration and energy.

Personalized Wellness Coaching – Not sure how much water you need or how to build hydration habits? I help my clients create realistic, sustainable hydration plans that fit their busy lifestyles.

The Bottom Line

Staying properly hydrated is one of the easiest ways to support your heart and overall well-being. Be mindful of what you’re drinking, compensate when needed, and make hydration a daily priority.