How hydration impacts cognitive function
Hydration for body health is a universal truth, but few associate it with having benefits for the brain. Generally, it is recommended each day we drink between 2.7 and 3.7 liters of water, depending on gender. Volume demand rises with exercise or hot weather, and other factors, as the body aims to keep our water levels in balance, typically equating to 60% of our total weight.
Most of what we drink (water, or other beverages) goes toward the digestive system, maintaining a healthy temperature and other functions. But, few people consider water’s benefits for the brain.
Without water, people suffer from mood swings, have trouble concentrating or sleeping in the short term. Over long periods, dehydration can lead to poor cognitive function and the rise of brain diseases through the buildup of plaques around the brain cells and neural paths.
Those effects are more pronounced on the young and elderly, but whatever your age stay hydrated for better brain health.
The benefits of good hydration on the brain
While we don’t recommend it, the simplest experiment to test dehydration is to drink alcohol. If you know too well what happens, feel free to skip this step! Despite its water content, the diuretic effect of alcoholic beverages sees most of the water intake lost to a combination of urinating, suppressed diet and sleeping it off. Those effects limit the body’s water supply, shrinking the brain, causing headaches and lack of clear thinking.
The same result happens, less dramatically, by not drinking enough water. Through good hydration along with a healthy diet of good brain foods, you can keep the brain well-watered, ideally through regular sips or small cups throughout the day.
You don’t just have to stick to drinking water though. Most teas, berry juice drinks, vegetable and fruit smoothies are also great for the brain, providing nutrients and vitamins, as well as vital water. Even coffee can help reduce the risk of some diseases, but should only be taken in moderation compared to other beverages.
This approach maintains your brain-water balance, which protects the brain physically from bumps and knocks, while helping clear out toxins and waste. A healthy approach to water also keeps your brain cells healthy, reduces shrinkage of the brain and can help in the longer-term against conditions like dementia.
The result is a healthier, happier, smarter you. Someone who finds it easier to get to sleep, remains in control of their dietary urges, and through clear thinking can react better in all kinds of situations.
Risks to your brain’s wellbeing from drinking
Do be aware that chugging too much water at once can have an adverse effect, which is known as water poisoning. This is where the excess amount of water in your body swells the brain’s cells, creating pressure on blood vessels, risking strokes and other illnesses.
Another no-no for good brain health is a constant diet of sugary beverages like sodas and energy drinks. The sugar content and its effect on the body increases the risk of brain disease or strokes, and can even lead to depression and dementia. Even the “sugar rush” is a bad thing that soon wears off, even if it has some very short-term benefits.
If you are concerned about your brain health or water intake, there are plenty of apps you can use like Luminosity Brain Training, to see how your brain reacts at different stages of hydration, and are great mental exercises too.
Your brain is your number one asset. Keep it in good health through the regular intake of pure and simple water. When used in line with your level of exercise or environment, it is the best way to feel good about yourself and protect what’s in your head from damage.
