Can Drinking More Water Lower Triglycerides? What the Evidence Shows

November 4, 2025 •

4 min read

Studies have consistently shown an inverse relationship between water intake and triglyceride levels, especially in older adults. So, can drinking more water lower triglycerides? While not a direct cure, proper hydration plays a significant, indirect role by supporting metabolic function and helping you avoid sugary beverages that actively raise fat levels in the blood.

Quick Summary

Proper hydration from drinking water helps lower triglycerides by improving metabolic processes and facilitating the replacement of high-sugar drinks known to elevate lipid levels. Dehydration, conversely, can lead to elevated triglyceride readings by concentrating blood plasma. This is a crucial, supportive strategy for managing cholesterol and supporting overall heart health.

Key Points

Indirect Impact: Drinking more water helps lower triglycerides primarily by displacing sugary beverages, which are a major contributor to high lipid levels.
Avoid Sugary Drinks: Substituting water for sodas and juices significantly reduces your intake of added sugars and fructose, which the liver converts into triglycerides.
Aids Weight Management: Water is calorie-free and promotes feelings of fullness, supporting weight loss efforts that have a direct positive impact on triglyceride levels.
Optimizes Metabolism: Proper hydration ensures that metabolic processes, including the metabolism of fats, function efficiently.
Ensures Accurate Tests: Staying hydrated prevents blood plasma concentration caused by dehydration, which can falsely elevate triglyceride readings during a lipid test.
Part of a Broader Plan: For the best results, increased water intake should be combined with other heart-healthy habits like a low-sugar diet and regular exercise.

Understanding Triglycerides

Triglycerides are a type of fat, or lipid, found in your blood. After you eat, your body converts any calories it doesn't need right away into triglycerides, which are then stored in fat cells. Later, hormones release these triglycerides for energy. While necessary for health, high levels can increase your risk of heart disease and stroke. Several factors, including diet, exercise, and genetics, can influence your triglyceride levels.

The Indirect Ways Water Affects Triglyceride Levels

Drinking more water does not directly break down triglycerides in your blood in the same way medication does. Instead, its benefits are primarily indirect, but no less important. By addressing key metabolic and dietary factors, proper hydration becomes a powerful tool in managing your lipid profile.

Replacing High-Sugar Beverages

One of the most significant effects of drinking more water is that it often replaces sugary drinks like soda, fruit juice, and sweetened tea. These beverages are loaded with sugar, particularly fructose, which the liver readily converts into triglycerides. Multiple studies confirm that reducing or eliminating these drinks can lead to a significant drop in blood triglyceride levels. For instance, a 2020 review found that regular consumers of sugar-sweetened beverages were significantly more likely to have high triglycerides than those who did not. Substituting water for these drinks is a simple and effective strategy for lowering your intake of added sugars and calories, thereby helping to reduce overall triglyceride production.

Aiding Weight Management

Weight management is a critical factor in controlling triglyceride levels. Excess body weight, especially around the waist, is closely linked to higher triglycerides. Drinking more water can support weight loss efforts by increasing feelings of fullness and replacing high-calorie drinks. The Centers for Disease Control and Prevention (CDC) notes that water has no calories, making it a powerful tool for reducing overall caloric intake. A modest weight loss of 5-10% can lead to a substantial decrease in triglycerides.

Supporting Overall Metabolic Function

Proper hydration is essential for a wide range of bodily functions, including metabolism. It helps with digestion and the efficient transport of nutrients throughout the body. When the body is dehydrated, metabolic processes can slow down. While the link requires more research, some studies have shown an association between higher water intake and improved lipid profiles. Maintaining hydration ensures the body can process and metabolize fats and carbohydrates effectively.

Preventing Dehydration-Induced Falsely Elevated Readings

Dehydration can cause temporary, but measurable, changes to your blood test results. When your body is dehydrated, the plasma in your blood becomes more concentrated. This can cause a lipid panel test to show mildly elevated triglyceride and cholesterol levels that may not accurately reflect your baseline lipid profile. For accurate test results, healthcare providers advise staying properly hydrated before a blood test.

Water vs. Sugary Drinks: A Clear Choice for Triglyceride Management


Feature	Water	Sugary Drinks (Soda, Juices)
Effect on Triglycerides	Helps lower indirectly by replacing sugary drinks and aiding metabolism.	Directly raises triglyceride levels, especially due to high fructose content.
Calories	0 calories.	High in empty calories, contributing to weight gain.
Satiety	Promotes feelings of fullness, which can aid in weight loss.	Often contributes to increased calorie consumption without satisfying hunger.
Nutrients	Essential for all bodily functions and metabolism.	Lack essential nutrients; provide only simple sugars.
Impact on Insulin	Does not affect blood sugar or insulin levels.	High sugar content can lead to insulin resistance, a risk factor for high triglycerides.

Actionable Steps to Incorporate More Water

Set Reminders: Use your phone or a smart water bottle to remind yourself to drink throughout the day.
Keep Water Accessible: Carry a reusable water bottle with you wherever you go.
Infuse for Flavor: Add slices of lemon, cucumber, or berries to your water for a low-calorie flavor boost.
Choose Water with Meals: Make water your primary beverage choice during mealtimes instead of sugary alternatives.
Track Your Intake: Use an app or a simple notepad to monitor how much water you are drinking daily.

Conclusion

While drinking more water is not a magic bullet for lowering triglycerides, it is a crucial and foundational component of a heart-healthy lifestyle. Its primary benefits come from displacing sugary, high-fructose beverages that are a major driver of elevated triglycerides. Furthermore, adequate hydration supports metabolic health and can assist with weight management, both of which are key to controlling lipid levels. For the most accurate management, combining increased water intake with other established lifestyle changes—such as regular exercise, a balanced diet rich in fiber and healthy fats, and reducing alcohol consumption—offers the best results. Always consult with a healthcare professional to determine the most appropriate strategy for your specific health needs.

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Frequently Asked Questions

While individual needs vary, general guidelines from the U.S. National Academies of Sciences, Engineering, and Medicine suggest about 15.5 cups (3.7 liters) of fluid a day for men and 11.5 cups (2.7 liters) for women, though this includes water from all beverages and foods. Focusing on consistent intake and replacing sugary drinks is most important.

Yes, dehydration can cause falsely elevated triglyceride and cholesterol readings. When dehydrated, blood plasma is more concentrated, which can lead to higher readings on a lipid test. This is why you are often asked to fast and remain hydrated before a blood draw.

The primary mechanism is replacing sugary drinks. Sodas, fruit juices, and other sweetened beverages are major sources of added sugars and fructose, which the body converts into triglycerides. By choosing water instead, you eliminate this source of excess sugar.

No, drinking water alone is not a sufficient strategy for significantly lowering high triglycerides. It is a supportive component of a broader plan that must include a balanced diet, regular physical activity, weight management, and reduced alcohol consumption.

Proper hydration is essential for optimal metabolic function, digestion, and nutrient transport. While water doesn't directly burn fat, it ensures your body can process and use energy efficiently, which supports overall fat metabolism.

Not drinking enough water can lead to dehydration, which can cause symptoms like fatigue, unclear thinking, and constipation. It can also negatively affect metabolic function and contribute to concentrated blood test results.

No. While coffee and tea can contribute to fluid intake, sugary drinks and excessive alcohol intake are known to increase triglyceride levels. Plain water is the best choice for hydration, as it contains no calories or sugar.

Yes, water can aid in weight management. It has no calories and can help you feel full, potentially leading to lower overall calorie intake. Since extra body weight is linked to high triglycerides, losing even a small amount can help reduce your levels.