Hydration Tips for Eye Health: Reducing Dryness and Delivering Nutrients

Staying properly hydrated is vital for keeping our eyes healthy and functioning their best. Research suggests that consuming adequate fluids helps lubricate and clean the eyes, reduces age-related dryness, and ensures nutrients are delivered. This article shares tips for getting enough fluids, high water content foods and drinks to try, and how water helps eye health.

 

Tips for Staying Hydrated Throughout the Day

 

- Carry a refillable water bottle and take sips frequently

- Set reminders to drink water at regular intervals

- Have a glass of water with each meal 

- Choose water or unsweetened beverages when dining out

- Eat fruits and vegetables high in water content (see more below)

- Drink an extra glass after exercise, time outdoors, or in dry environments

 

Staying Hydrated to Reduce Age-Related Eye Dryness 

 

As we get older, our eyes may produce fewer tears. Staying hydrated helps address age-related dryness by:

 

- Delivering fluid to generate extra tears

- Reducing irritation from environmental factors

- Counteracting effects from certain medications 

 

Test your tear production with a simple eye paper strip test. If dryness persists, see your eye doctor about artificial tear options.

 

How Water Helps Lubricate and Clean the Eyes

 

Water makes up 98% of our tears, which serve to lubricate, nourish and protect the eyes. Each time we blink, a tear film washes over the eye surface removing debris and bacteria. Proper water intake ensures we produce enough quality tears to perform this cleansing function.

 

Water’s Role in Delivering Nutrients to the Eyes

 

The body depends on water to transport key nutrients through the bloodstream. Two critical eye nutrients—lutein and zeaxanthin—accumulate in the retina helping filter blue light and acting as antioxidants. Staying hydrated aids nutrient absorption and delivery

to nourish delicate eye tissues.

 

Foods and Drinks with High Water Content

 

- Cucumber

- Watermelon

- Strawberries

- Grapefruit

- Cantaloupe 

- Broccoli

- Spinach

- Plain yogurt

- Soup broths

- Herbal tea

- Sparkling water

 

Increase consumption of these foods and unsweetened beverages that have high water content. Combining eating hydrating foods with drinking fluids maximizes hydration.

 

Adequate hydration is a simple way to support eye health at any age. Consider the lifestyle tips in this article for getting enough fluids daily. See an eye doctor right away if you experience sudden vision changes, pain or redness. For overall eye health guidance personalized to your needs, consult your optometrist or ophthalmologist.