What type of water increases blood flow?: Exploring Hydration for Optimal Circulation

October 13, 2025 •

4 min read

Blood is composed of roughly 90% water, making proper hydration fundamental for maintaining healthy circulation. This underscores the importance of the question: What type of water increases blood flow? A variety of factors, from temperature to mineral content, can influence how water affects your vascular system, making the answer more nuanced than it may seem.

Quick Summary

Proper hydration is crucial for healthy blood circulation, as dehydration thickens the blood, forcing the heart to work harder. The temperature of water can impact vein expansion, while specialized options like alkaline and hydrogen-rich waters may improve viscosity and endothelial function. Infusing water with nitrate-rich foods also supports vascular health.

Key Points

Basic Hydration: Drinking enough plain water is the most fundamental way to improve blood flow by preventing the blood from becoming thick due to dehydration.
Water Temperature: Warm water can dilate blood vessels, while cold water stimulates increased circulation as the body works to maintain its temperature.
Alkaline Water: Some studies suggest that alkaline water may reduce blood viscosity, potentially improving blood flow and reducing cardiovascular strain.
Hydrogen-Rich Water: Emerging research indicates that hydrogen-rich water may improve blood flow regulation and reduce oxidative stress within the vascular system.
Nitrate-Rich Sources: Consuming foods high in nitrates, such as beetroot, helps the body produce nitric oxide, a compound that relaxes and widens blood vessels.
Lifestyle Synergy: The benefits of hydration are maximized when combined with regular physical activity and a balanced diet, and minimized by excessive consumption of dehydrating drinks like alcohol.

The Foundational Role of Basic Hydration

At its core, improving blood flow is dependent on basic, adequate hydration. Dehydration, even mild, causes blood volume to decrease and blood viscosity (thickness) to increase. This thicker blood is more difficult for the heart to pump efficiently throughout the body, placing extra strain on the cardiovascular system. Therefore, the most essential step for promoting healthy blood flow is consistently drinking enough plain, clean water throughout the day. For most people, a general target is around 8 glasses (64 ounces), though this can vary based on activity level and climate.

Benefits of consistent hydration:

Maintains optimal blood volume: Ensures there is enough fluid for the heart to pump effectively.
Keeps blood at the right consistency: Prevents blood from becoming too thick, which can increase the risk of blood clots.
Supports vascular function: Aids in the transport of oxygen and nutrients to tissues throughout the body.
Reduces strain on the heart: Allows the heart to work more easily, lowering overall cardiovascular stress.

The Role of Water Temperature in Blood Flow

While the type of water is often discussed, the temperature also plays a significant role in how it affects blood circulation. The body's response to temperature changes can be leveraged to stimulate or relax blood vessels.

Warm Water: Consuming warm water or soaking in a warm bath can cause arteries and veins to dilate or widen. This vasodilation allows more blood to flow through the vessels with less resistance. For internal consumption, a cup of hot water or tea can have this effect. This is often contrasted with chilled water, which can potentially cause vessels to constrict.
Cold Water: Cold showers or consuming cold water forces the body into a kind of 'survival mode' to maintain core temperature. This can lead to increased blood flow as the body redistributes freshly oxygenated blood to the body's tissues, aiding recovery. Alternating between hot and cold water (e.g., in a shower) is a practice often used to stimulate circulation.

Exploring Specialized Waters: Alkaline and Hydrogen

Recent years have seen a surge in interest in specialized water types, particularly regarding their impact on blood flow. While more research is needed, some studies suggest potential benefits.

Alkaline Water: Alkaline water, which has a higher pH level, has been studied for its effects on blood viscosity. A 2016 study in the Journal of the International Society of Sports Nutrition found that consuming high-pH electrolyte water significantly reduced blood viscosity in adults after exercise compared to regular water. This was proposed as a potential mechanism for improved circulation and reduced cardiovascular strain. Alkaline water's mineral content, particularly magnesium and calcium, may also support vascular tone.
Hydrogen-Rich Water: Hydrogen-rich water, which contains added molecular hydrogen gas, is another area of interest. Some research suggests it can improve blood flow dysregulation and has anti-inflammatory properties that may benefit the vascular system. Studies in mice and humans have shown it can improve endothelial function and reduce inflammation markers.

Infused and Nitrate-Rich Waters for Vascular Health

For those looking beyond plain water, infusions and the inclusion of certain compounds can directly aid in vasodilation.

Citrus-Infused Water: Adding citrus fruits like lemons and oranges to water provides a boost of vitamin C. Vitamin C is an antioxidant that plays a role in maintaining the elasticity of blood vessels, which helps blood flow more easily.
Nitrate-Rich Water (or Diet): While not typically added directly to water, consuming a diet rich in nitrates is highly effective for improving blood flow. Nitrates, abundant in vegetables like beetroot, spinach, and celery, are converted in the body to nitric oxide. Nitric oxide is a potent vasodilator, relaxing and widening blood vessels to increase blood flow and oxygen delivery to tissues. Consuming beetroot juice or incorporating these vegetables into your diet is a powerful way to leverage this effect.

Comparison of Water Types for Blood Flow


Feature	Plain Tap Water	Alkaline Water	Hydrogen-Rich Water	Nitrate-Rich Water (Dietary)
Primary Mechanism	Ensures blood volume and viscosity remain optimal through hydration.	May reduce blood viscosity, improving flow. Contains minerals like magnesium.	Offers anti-inflammatory and antioxidant effects; may improve endothelial function.	Converts to nitric oxide (vasodilator), relaxing and widening blood vessels.
Evidence Level	High (Fundamental to all bodily functions).	Moderate (Promising studies, especially post-exercise).	Emerging (More research ongoing, shows promise).	Strong (Dietary nitrates are well-researched for vascular effects).
Cost	Very low (Essentially free from the tap).	Higher (Requires special filters, bottles, or bottled product).	High (Specialized generators or bottled products are expensive).	Variable (Depends on cost of nitrate-rich vegetables like beetroot).
Practicality	Excellent (Easy and accessible).	Moderate (Requires special equipment or purchase).	Low (High cost and limited availability).	High (Easy to incorporate vegetables into diet).

Beyond Water: Lifestyle and Circulation

While the type of water you drink is important, it is only one part of the puzzle. Maximizing blood flow requires a holistic approach that includes diet and exercise. Engaging in regular physical activity, such as walking or cycling, is a proven method for improving circulation. Avoiding dehydrating beverages like excessive alcohol and caffeine also ensures that your hydration efforts are not undermined. Additionally, avoiding prolonged periods of inactivity, especially during travel, is key to preventing circulatory issues like blood clots.

For more information on the benefits of exercise and general heart health, the American Heart Association is an authoritative source.

Conclusion

While plain water is the single most effective and accessible way to improve blood flow by maintaining optimal hydration and preventing thick blood, other options show promise. Warmer water promotes vasodilation, while specialized alkaline and hydrogen-rich waters are subjects of ongoing research for their effects on blood viscosity and vessel function. Additionally, enriching your diet with nitrate-rich foods, and by extension, your water, offers a powerful, evidence-backed strategy for boosting circulation. Ultimately, the best strategy is to ensure consistent and adequate hydration with plain water as a foundation, while exploring other options in conjunction with a healthy, active lifestyle.

Frequently Asked Questions

Yes, for the vast majority of people, drinking enough plain tap water is the most important factor for improving blood flow. Staying adequately hydrated keeps your blood volume and viscosity at optimal levels, which is crucial for efficient circulation.

Some studies have shown that high-pH electrolyte (alkaline) water can reduce blood viscosity (thickness) in adults, which could theoretically improve blood flow. However, the evidence is still emerging, and more research is needed to confirm these effects universally.

The effect depends on the context. Warm water can cause blood vessels to expand, promoting easier blood flow. Cold water, on the other hand, can shock the body into increasing circulation to maintain core temperature. Both can have beneficial effects on circulation.

Dietary nitrates are converted into nitric oxide, a vasodilator that relaxes and widens blood vessels. You can get nitrates by eating nitrate-rich vegetables like beetroot, spinach, and celery. While some water may contain nitrates, food is a much more concentrated source.

For most healthy individuals, moderate consumption is likely safe. However, there is no strong scientific consensus supporting claims of dramatic health benefits, and some people may experience side effects with very high intake. Consulting a doctor before making significant changes is always wise.

Dehydration causes your blood to thicken, which makes your heart work harder to pump it through your vessels. This increased strain can elevate heart rate and blood pressure and put a load on the cardiovascular system.

Engaging in regular physical activity is an excellent way to improve circulation. Avoiding prolonged sitting or standing, maintaining a healthy weight, and limiting dehydrating beverages like excessive alcohol and caffeine also play a vital role.