Water is a universal solvent, an irreplaceable life-sustaining force that affects everything—from our skin and internal organs to our energy levels and concentration skills. One area where hydration is particularly invaluable is eye health. Our eyes, one of the most sensitive and actively used parts of our body, require moisture to function properly. Adequate hydration ensures these sensory organs remain comfortable, clear, and free from irritation.
This article explains how hydration and dehydration affect the eyes. From understanding the eye structure and the role water plays in maintaining ocular health, to recognizing the signs of dehydration and learning how to stay hydrated, this guide clarifies why drinking water is necessary for healthy vision, especially if you live in Sun City, Arizona.
Basic Anatomy of the Eye
The eye might be smaller in size compared to other organs, but it’s nonetheless complex with its various parts, many of which require sufficient hydration to function at their best. Some of these eye structures include:
- The tear film is the outermost thin layer of fluid covering the cornea. It has three layers: lipid, aqueous, and mucin. Dehydration can impact eye health by reducing tear production, leading to dryness, irritation, and blurred vision.
- The cornea is the dome-shaped surface covering the front of the eye. It functions as a protective barrier and focuses light entering the eye. Lack of adequate tears causes discomfort and increases the risk of infections and corneal damage. Related: Diseases of the Cornea.
- The retina is the light-sensitive layer behind the eye. It turns light into electrical signals sent to the brain. Dehydration may cause the vitreous humor to pull away from the retina and leave a retinal tear. Related: Types of Retinal Diseases AZRS Treats.
Why Drinking Water Is Good for Your Eyes
Staying hydrated keeps your body in top form, and your eyes are no exception to this rule. Here’s how hydration benefits your eyes:
1. Consistent Moisture and Lubrication
Your eyes are windows to the world. Like how windows need cleaning, your eyes need moisture to maintain comfort and vision acuity.
As mentioned, the tear film covering your eyes has three layers: lipid, aqueous, and mucin. The aqueous layer, which is mainly water, keeps the eye surface moist. When you’re well-hydrated, your body can produce enough tears to keep dry eye syndrome at bay. This condition, marked by irritation, redness, and a gritty feeling, can be a nuisance. Proper hydration ensures your eyes are lubricated enough to reduce discomfort and help you see clearly.
2. Reduced Eye Strain
Eye strain is a common concern in our screen-centric present. Proper hydration can help alleviate this problem. Well-lubricated eyes move smoothly and focus more efficiently, reducing the strain and fatigue from staring at screens or performing visually intense tasks. Hydrated eyes are also less prone to feeling tired and achy, which can make it easier to stay focused and comfortable on busy days.
3. Clearer Vision
Hydration helps maintain clear and sharp vision. The stability of your tear film, supported by adequate water intake, is essential for correctly refracting light onto the retina. When your eyes are dry, the tear film becomes unstable, leading to blurry vision. Staying hydrated maintains a stable tear film, which promotes consistent and clear vision.
4. Minimizes the Risk of Eye Infections
Water keeps your eyes moist and acts as a barrier against dust, debris, and microorganisms. A well-hydrated tear film helps wash away potential irritants and pathogens, reducing the risk of eye infections. Moreover, the antibacterial properties of tears are enhanced when the eyes are sufficiently lubricated, which provides an extra layer of defense against infections. Ultimately, hydration helps your eyes stay clean and healthy.
5. Reduces the Risk of Fatigue, Dizziness, and Headaches
Proper hydration is essential for preventing fatigue, dizziness, and headaches, which can impair vision and focus. When dehydrated, your body reduces blood volume, leading to decreased delivery of oxygen and essential nutrients to your brain and eyes, resulting in tiredness and lightheadedness. Dehydration also triggers headaches, placing additional strain on your eyes and hindering concentration. Adequate water intake ensures optimal bodily functions, sustaining energy levels and warding off these symptoms. This promotes clear vision, sharp focus, and enhances overall productivity.
What Are the Symptoms of Dehydrated Eyes?
When you’re dehydrated, your body makes fewer tears. Tears are essential for clear vision because they cleanse the eye of foreign particles and help lower the risk of infections. Reduced tear production can result in dry eyes, eye strain, and vision issues. Here’s how to determine if dehydration might be impacting your eyes:
- Your eyes feel tired and irritated
- You feel a stinging or burning sensation in the eyes
- Your eyes water excessively
- You notice your vision is blurred or doubled
- It feels like there’s always something in your eyes
- You suffer from headaches
- You are increasingly sensitive to light
- The area around your eyes looks sunken, hollow, yellow, or darker
Remember, dry eye syndrome can lead to irritation, inflammation, and vision-impairing corneal ulcers without proper treatment.
How to Rehydrate Dry Eyes
Restoring lost fluids can help rehydrate and relieve dry eyes. The American Optometric Association (AOA) advises drinking between 8 to 10 glasses of water daily to manage and prevent dehydration-related dry eyes.
The American Academy of Ophthalmology (AAO) also suggests the following remedies for dry eyes:
- Artificial tears: These over-the-counter eye drops function like natural tears to lubricate the eyes. It might be necessary to experiment with different brands to find the most effective one for you.
- Warm compress: Applying a warm compress to the eyes can alleviate irritation.
- Prescription medication: Certain prescribed eye drops can increase tear production.
- Punctal plugs: These small gel or silicone plugs are inserted into the tear ducts at the corners of the eyes to help retain tears, thus lubricating the eyes and preventing dryness.
- Eyelid care: Massaging the eyelids or using a specialized eyelid cleaner can reduce irritation.
How to Prevent Dehydration
It’s important to drink enough water throughout the day to avoid dehydration. The Centers for Disease Control and Prevention (CDC) suggest the following strategies to increase daily water intake:
- Always carry a refillable water bottle and refill it throughout the day
- If you prefer to drink cold water, add ice cubes or use an insulated water bottle
- Include water with every meal or request it when dining out
- Enhance the water’s taste by adding lemon, lime, cucumber, berries, or mint
- Increase intake of fruits and vegetables high in water content
How to Prevent Dry Eyes Moving Forward
Exposure to certain environments can trigger or exacerbate dry eye symptoms. The American Academy of Ophthalmology (AAO) recommends these preventative measures:
- Avoid or minimize the use of hair dryers or fan heaters
- Stay indoors during the hottest parts of the day
- Wear UV-blocking sunglasses when outdoors
- Limit the use of digital devices or give your eyes a break by closing them for a while
- Use a humidifier to boost air moisture or place a pot of water near a radiator
- Incorporate omega-3 fatty acids into your diet through sources like fatty fish, flaxseed, or supplements
- Apply artificial tears before sleeping to avoid dry eyes in the morning
Further reading: Ways to Prevent Dry Eyes and How Arizona’s 300+ Days of Sunshine Affects Your Eyes.
When to See an Ophthalmologist in Phoenix, AZ
Dry eyes can be a sign of an undiagnosed health problem, including lupus, allergic eye disease, rheumatoid arthritis, Sjogren’s syndrome, scleroderma, sarcoidosis, thyroid disorders, graft vs. host disease, or vitamin A deficiency. If you suspect having dry eye syndrome, consult our Arizona Retinal Specialists in Sun City, AZ, especially if symptoms persist or do not improve with better hydration or home remedies. Dr. Mandi Conway and Dr. Gholam Peyman can diagnose and address most eye conditions, opening your eyes to new possibilities. Dial 623-474-3937 to book an eye appointment at your convenience.
