Why Staying Hydrated is Important for Eye Health

In the UK, we are lucky enough to have access to water almost everywhere we go – it is, quite literally, on tap. Moreover, water takes up nearly three-quarters of the earth’s surface, floats around in the air in the form of vapour, and is even stored beneath the land under our feet. Yet, many of us are still not putting enough of it in our bodies.

This can have a significant impact on many areas of our health – including that of our eyes. So, in this article, we’ll be taking a closer look at the importance of staying hydrated for our eye health.

Hydration for Our Health

Water is not just abundant on our planet, but also within our bodies. In fact, almost two-thirds of the human body is made up of water (in some organisms, this percentage is as high as 90%!). Many of our vital organs, including the heart and brain, are mostly composed of water and even our bones are even around a third H20!

For this reason, we need to consume a minimum amount of water every day to keep our bodies functioning properly.

Unfortunately, while we can only take in water by a single means (through the hole in our face), we can lose it in many, many ways. For example, the most obvious way we lose water is through our urine, but we also get rid of it through our skin in the form of sweat, and even through our breath.

This means staying hydrated is very important. Yet, most of us are acutely aware that we are not drinking enough water. The Eatwell Guide recommends that adults should aim to drink 6 to 8 cups of “fluid” – which includes water, lower-fat milks, low-sugar or sugar-free drinks, and tea and coffee – every day. But many of us have been given this advice so many times that we don’t even hear it anymore.

It’s only when things start to go wrong – whether it be weight gain, loss of energy, bad skin, or constant headaches – that we might consider upping our water intake. But what many of us don’t realise is that making this a habit can also improve our eye health.

How Dehydration Affects the Eyes

You have probably noticed that our eyes are constantly moist. They are kept hydrated by a thin layer of fluid that covers the eye’s outer surface; this fluid layer is called the tear film.

This hydrating fluid is controlled by the tear glands (lacrimal gland) and the tear ducts (nasolacrimal ducts). The tear glands continuously supply tear fluid which is wiped across the eye by our eyelids when we blink. Excess fluid is then drained tear ducts into the nose. The tear film is important for washing away dirt, safeguarding against infections, and ensuring overall comfort.

But when we are dehydrated, this vital function becomes one of the first things to suffer.

This is because, when our bodies are placed under stress from dehydration – whether it’s because you’re in a hot place or hungover from a heavy night of drinking – water is directed to the areas of the body that need it most.

At first, this can mean dry eye, eye strain, and other vision problems. More worryingly, though, as it’s easier for dust, dirt, and other debris to enter your eyes, it means they can become red, inflamed, and as a result, develop painful and potentially vision-threatening eye infections.

What causes dehydration in our eyes?

With our increasing dependence on caffeine, high-salt diets, screens and alcohol, dehydration can be linked to much more than simply not drinking enough water. Screens, in particular, can be serious H2O sappers for our eyes which, considering that many of us spend a huge chunk of our waking hours either working at our computer, watching TV or scrolling on our phones, can be bad news.

While screens themselves aren’t technically harmful to our eyes, using them for long periods can lead to eye strain and dry eye syndrome. Digital eye strain (also called Computer Vision Syndrome or CVS) can be exacerbated by poor lighting, glare, and not taking enough breaks or blinking enough during screen time.

What can I do to prevent eye dehydration?

Simply drinking more water is the best way to prevent and resolve dry eyes, but other measures may also be necessary. If your dry eyes are caused by digital eye strain, for example, ensuring you take regular breaks from your screens can be extremely effective. If you wear contact lenses, be sure not to wear them for too long and never wear them while sleeping; this can cause dryness and irritation.

Lubricating eye drops and sprays (these can be bought over-the-counter in most pharmacies), and applying a warm, damp flannel to your eyes can help to promote eye hydration and provide more immediate relief. However, if you regularly experience symptoms of dry eyes, you should speak to an eye care professional who should be able to identify any underlying causes.

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