Drinking water is a simple and easy ways to help lower your blood pressure naturally.

According to the CDC, approximately 70 million American adults have high blood pressure. That works out to 1 out of every 3 adults, and only 52% of those have their blood pressure under control. Although you cannot control all of your risk factors for high blood pressure, you can take steps to prevent or control high blood pressure and its complications.

Water plays an essential role in maintaining your blood pressure levels. Your water intake affects blood pressure in two ways: When you don’t drink enough water, your body attempts to secure its fluid supply by retaining sodium. At the same time, dehydration forces your body to gradually and systematically close down some of its capillary beds. When capillary beds shut down, it puts more pressure in your capillaries and arteries elevating your blood pressure.

To get the maximum health benefits of drinking water, you should be drinking eight to ten 8-ounce glasses of water per day. If you have hypertension and are looking to lower your blood pressure naturally, your ultimate goal should be twelve 8-ounce glasses or 96 ounces of water per day.

Keep in mind that when you are exercising you are losing more water through sweat and evaporation so be sure to hydrate yourself before, during, and after you exercise to replenish your system. The American College of Sports Medicine recommends you drink 16 ounces (2 cups) of fluid two hours before exercise, and drink water every 15 minutes during exercise sessions that last less than an hour.

It is also important to not overdo your water intake as your body can only absorb water at a limited rate. Drinking too much water (more than 96 ounces per day) can overwork your kidneys and digestive system. Hypertension, diabetes, and stress all leave the kidneys in a weakened state, so be mindful of your water intake. If you have kidney disease or congestive heart disease, you should consult your physician before increasing your water intake.