5 Tips for how to drink lots of water, and how it benefits your eyesight
by Irena Castle
When it comes to water drinking, there are two types of people, the Water Instinctives and the Aqua Strategists. My husband and my oldest son belong to the first group. My youngest son and I belong to the second. The ways these two groups function when it comes to water intake are vastly different. Smooth sailing for one, a bumpy ride for the other.
The Water Instinctives were born lucky. Their need for water is as natural as waking up in the morning. It just happens. They don’t think about it. They frequently pick up their glass and drink. Over and over, never needing a reminder. How easy their hydration life is!
The Aqua Strategists - on the other hand - while they know how important it is to properly hydrate, were likely born with a highly suppressed thirst recognition. Well, they get thirsty when it is really hot, or when they just finished a 5k run, but under normal circumstances, they can go for hours without a single sip. And so they need ways to remind themselves that no matter what they feel (or rather not feel), their bodies need water.
WHY YOUR EYES NEED WATER
About 60% of the human body mass is taken up by water. When it comes to the eyes, this percentage is up to 80%. If measured by volume, instead of mass, it is nearly 95%. Yes, the eyes are mostly made of water. The parts that are the most water-rich are the aqueous humor, the vitreous humor, the retina, and the choroid. Other parts of the eyes, while they may be less water-heavy, directly depend on the proper function of the water-rich parts of the organ.
And thus, water plays several essential roles in the health of the eyes. Let me give you a quick highlight.
1. IT SUPPORTS NUTRIENT DELIVERY AND WASTE REMOVAL INSIDE THE EYE
The retina and choroid receive nutrients (oxygen, glucose, antioxidants) through extremely fine capillary networks. When the body is dehydrated, blood volume slightly decreases and blood becomes more viscous. This creates an environment in which the retina (especially the photoreceptors) and the choroid may receive nutrients less efficiently and be less able to dispose of waste.
Additionally, the aqueous humor and vitreous humor rely on fluid turnover in order to deliver oxygen and nutrients to tissues without direct access to the blood system - like the lens and the cornea. Proper hydration also helps flush out cellular waste so the internal environment of the eyes stays clear and balanced.
2. IT PRESERVES THE STRUCTURE AND CLARITY OF KEY TISSUES
Water helps maintain the transparency and flexibility of the cornea and the lens, both of which depend on tightly regulated hydration levels. Even mild dehydration can alter corneal thickness or lens function, disturbing accommodative ability and reducing visual clarity.
3. IT ENABLES PROPER TEAR PRODUCTION AND OCULAR SURFACE MOISTURE
Adequate hydration supports a stable tear film, which keeps the cornea smooth, nourished, and protected. Without enough water, tears evaporate more quickly, leading to dryness, irritation, and blurred vision.
SO, HOW CAN YOU MAKE SURE THAT YOU DRINK ENOUGH WATER?
As a lifelong Aqua Strategist, I have conducted many observations and experiments (using myself as the test subject) to figure out the best ways to increase my water intake. Below are the few I have found the most helpful.
1. Re-frame the thirst signals
Has it happened to you that you feel hungry at very random times? It has not been long since lunch, but you feel the urge to eat. Hunger may be a signal that you are, in fact, thirsty.
Do you feel cold or hot when your environment does not warrant it? Dehydration negatively influences your body’s ability to regulate its temperature.
Do you feel tired, in need of caffeine? Fatigue not caused by an extensive physical or mental work is also often related to dehydration.
Is your pee really dark? Yeah, not a sexy topic, but really … if your urine is the color of turmeric, you know you have a problem. It is the pale yellow you are after.
So, before you reach for a snack, brew yourself a cup of Joe to perk up or cover yourself with a blanket, reach for a glass of water and see what happens.
2. Fall in love with your water delivery system
Here is the thing. If it is difficult for you to drink water at the rare moments when you remember that you need to do so, then you will put it off. Using a small glass that you have to refill by making a trip to the kitchen every time you need to drink will not get you hydrated.
I started drinking much more water when I found Jackson. Jackson (by Contigo) is a 24 oz sleek, easy to hold, easy to carry water bottle that fits my car’s cup holder and features a spout that requires practically no cleaning, and that is designed for drinking - not sipping. You may love sipping, but for me straws and sipping are a big fat NO. So I love Jackson. It became part of my environment. It goes where I go. I pull back into my driveway when I realize that Jackson was left behind. I choose to carry a larger purse, so that Jackson fits in. And as it never leaves my side (and sight), I use it.
The point is that you must find a large enough glass, bottle or jug that will last for at least a few hours and that provides zero obstacles or excuses for why it should not be used. If you don’t have it yet, go searching.
3. Make water drinking measurable
Tracking water intake is a must for any Aqua Strategist. You must know whether you are on track or not. That starts with knowing how many times a day you need to refill your water bottle in order to “water” yourself (and therefore your eyes) sufficiently. Let’s assume that we follow the most conservative recommendation of 1.5 liters (about 51 oz) of water per day needed on top of any water that makes part of your food, such as fruits, vegetables, etc. Take that, divide it by the volume of your water bottle and there you go. I must fill Jackson twice each day. It is pretty easy to remember. Once in the morning, once after lunch. And since my water bottle is see through, I know exactly how much I have drank at any point during the day.
Is 1.5 liters not enough? There are lots of theories and formulas out there, so if you want to commit to drinking more than the above minimum, then by all means do it.
4. Reward yourself for drinking water
Rewards are critical in creating any new habits. So pat yourself on the back for drinking more water. Use simple rewards, things you already do.
Do you love going for a morning walk? Well, drink some water first, and only then allow yourself to step outside. Is there a podcast that you listen to every day? Don’t put your headphones in your ears, unless you are well hydrated. And if you are a coffee drinker, then place a glass full of water in front of your espresso machine and drink it while your coffee is getting ready. Yes, I know, coffee is deemed to be a dehydrating element, so it should probably not be mentioned in the context of better hydration. However, drinking a large glass of water before drinking the coffee that you would have had anyway is already a huge step in the right direction. Think of this as progress, not perfection.
5. Instill your water drinking habits in your mind
This last tip works like magic, if you believe in the power of your mind. So create a little mantra about your new water drinking habit, about the hacks you regularly execute, and about what your eyesight looks and feels like when your body is fully hydrated. Think of the parts of your eyes that can benefit most and imagine them being in full health, their troubles gone. Then say your mantra at least 5 times each day, out loud, when nobody listens but your brain. It may make all of the above tips much more effective.
WHO SHOULD REALLY CARE?
Increased access to ocular nutrition and the need for the correct environment around and inside the eyes is a critical part in addressing AMD, retinal puckers, retinal detachment, and choroidal complications. It is also important for supporting the eyes with a cataract and any lens-driven visual defects.
If your vision is anything but perfect, think of water as your first remedy. It is effective and it is practically free.
May your eyesight be boundless.
IC
/i-see/
P.S. If you would like to check out Jackson by Contigo, look for it on Amazon. I have no affiliation with the company, but as you can see, I am their big fan.
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