Dehydration And Brain Health

Drinking enough water to keep your body sufficiently hydrated is one of the most simple but effective things that you can do for your health and wellness. No other nutrient is more essential or is needed in such large amounts, and even slight dehydration can have a significant impact on your daily life.

Water is one of the most abundant substances in your body – between 50% to 75% of your body weight is water. It is also the nutrient your body needs in the biggest quantities, playing a vital role in almost every major function of the body. Water

• lubricates the joints and eyes
• aids digestion
• flushes out waste and toxins
• helps the brain function optimally, and
• keeps the skin healthy.

On an average, we lose about 10 cups of water each day just through perspiration, breathing, urination, and bowel movements. This does not include hot days or exercise sessions, when perspiration drains away even more water.  

The average adult needs to drink 8 to 12 cups of water each day. The body has no provision to store water. By the time you feel thirsty, you can already be on your way to becoming dehydrated.

Symptoms of dehydration

Loss of water causes the internal and external structures of all living things to change, so just as dehydration makes obvious changes in a fruit or a vegetable, it also brings about changes in a human body.  

If your water intake does not keep up with water loss, dehydration becomes severe. The symptoms of mild to moderate dehydration include:

• thirst
• reduced sweating
• reduced skin elasticity
• reduced urine production
• dry mouth

In severe dehydration:

• the sensation of thirst decreases
• blood pressure can fall, causing light-headedness or fainting, particularly upon standing (a condition called orthostatic hypotension)

If dehydration continues, there can be:

• shock and severe damage to internal organs like the kidneys, liver, and brain
• Very severe dehydration can lead to coma and death

Anyone can become dehydrated, but certain groups are particularly at risk. They include babies, seniors, athletes and people with specific health conditions like kidney disease, hypertension, those who have electrolyte imbalance, those who have suffered from diarrhea and those who suffer from alcoholism.

The effects of dehydration on the brain

Water transports nutrients and oxygen to the brain and carries waste products away from the body cells.  

The brain is about 75% water, so if it has to keep functioning well, lost water has to be replenished. Dehydration can cause some serious negative effects on parts of the body, and the brain is no exception. It can cause the brain to react in unhealthy ways.

Brain cells are particularly susceptible to more severe levels of dehydration. Consequently, confusion is one of the best indicators that dehydration has become severe. Other symptoms of dehydration include:

• Fogginess
• Dizziness
• lack of concentration
• Depression
• irritability

Dehydration and cognitive performance

1. Memory loss:

• The effects of dehydration on cognitive performance are marked. According to The Brain & Spine Institute of North Houston, studies show that you only need to be 1% dehydrated to experience a 5% decrease in cognitive function.
• A 2% decrease in brain hydration can result in short-term memory loss and prolonged dehydration causes brain cells to shrink in size and mass, a condition common in many elderly who have been dehydrated for years.

2. Increased tiredness

• A 2019 study, published in the ‘International Journal of Environmental Research and Public Health’, notes an association between hydration and cognitive performance.
• Dehydration impairs cognitive performance related to short-term memory and attention, there is increased tiredness and attention, and reaction time is impacted.
• An earlier study of athletes in 2012, study published in ‘The Journal of Strength and Conditioning Research’ (JSCR), it has been revealed that mild dehydration impairs cognitive-motor task performance, like judgment of distance to a target.
• In some studies, MRI was conducted to explore how dehydration impacts your brain. According to a 2009 study published in the journal ‘Human Brain Mapping’, in case of dehydration, the ventricular system expanded, with the most substantial change occurring in the left lateral ventricle in one study, which may induce the short-term changes in cognitive performance.

Dehydration-related mental symptoms can include:

• Depression and afternoon weariness
• Sleep problems
• Inability to concentrate
• The absence of mental clarity, often known as ‘brain fog’.

Dehydration and mood

In addition to cognitive functions, dehydration can also impact our mood and emotional well-being.

Studies have shown that even mild dehydration can cause feelings of fatigue, irritability, and anxiety. The brain relies on a proper balance of fluids to regulate neurotransmitters, which are crucial for maintaining stable moods.

Therefore, staying hydrated is essential for maintaining a positive and balanced emotional state.

How much water should you drink each day?

How much water do you need? That depends on your body, weather, and

activity. Around eight glasses or roughly 64 ounces of water is the general guideline. Water can also come from tea, fruits, and veggies that you have. Soda, coffee, and alcohol are diuretics, though. They take away water from your body.

According to the Mayo clinic, you need:

• 3.7 liters per day if you’re a man and
• 2.7 liters if you’re a woman

Hydrating foods

The foods that have the highest water content are vegetables:

• Cucumbers have a water content of 95.6%
• Salad greens have about 94%
• Root vegetables have a slightly lower content with 88.6% for carrots, 88% for celery, and 86.8% for beets.

The way vegetables are prepared for eating also plays a role in their water content. Although potatoes are composed of 77.4% water and maintain close to this level when boiled or steamed, but their water content drops to 20% when they are turned into fries and 3% as chips.

Fruits are almost as juicy as vegetables. The fruits richest in water are:

• watermelons and other members of the melon family with 93% water
• apples, oranges and pears, have a water content between 80-89%
• bananas and avocados follow at 70–79%

Conclusion

The longevity and well-being of both your brain and your body are critically dependent upon how well hydrated you are.

Water helps your brain cells communicate with each other, clears out toxins and waste that impairs brain function, and carries nutrients to your brain. All of this is impacted when you’re dehydrated.

On the other hand, staying hydrated has been linked to faster decision-making, better mood, and improved cognition. Water your brain well to enjoy optimal wellness!