Did you know that you may already be dehydrated and cranky from a lack of water by the time you feel thirsty? Researchers at the University of Connecticut discovered that dehydration can have adverse effects on mood and cognitive function, regardless of whether you’ve been exercising or sitting quietly. Mild dehydration is defined as a loss of about 1.5 percent of the body’s normal water volume.
What Happens when You’re Dehydrated
When the researchers studied young women experiencing mild dehydration, they found that headaches, fatigue, and difficulty concentrating were common symptoms. Thirsty women also perceive tasks as more difficult when slightly dehydrated, although there is no significant reduction in their cognitive abilities.
In young men, they found that mild dehydration causes some difficulty with mental tasks, specifically in the areas of vigilance and working memory. While young men may also experience fatigue, tension, and anxiety when mildly dehydrated, adverse changes in mood were worse in females as compared to males, both at rest and during exercise.
A study also found that dehydration can lead to an increase in pain perception, potentially explaining why people commonly develop headaches when they become dehydrated.
How to Stay Hydrated
To stay properly hydrated, one of the lead researchers, Lawrence E. Armstrong, suggests drinking eight 8-ounce glasses of water per day, equivalent to about 2 liters of water. This may vary depending on a person’s weight, age, and activity level. The more active a person is, the more water they should consume.
You can check your hydration status by monitoring the color of your urine. Proper hydration results in very pale yellow urine. If your urine is dark yellow or tan in color, it is an indication of greater dehydration. Staying well-hydrated is especially important for high-risk groups, such as the elderly, people with diabetes, and children.
Why It’s Important to Sip Water Regularly
Sipping water throughout the day, rather than waiting until you feel thirsty, can help maintain proper hydration levels. Thirst is not a reliable indicator of dehydration, as it can signal a need for water when the body is already low in fluids. Drinking water throughout the day can help you remain refreshed and keep your mood lifted.
Other beverages, such as tea, coffee, and fruit juice, can also contribute to your daily water intake. However, it’s important to keep in mind that some beverages may contain added sugars, caffeine, or other ingredients that may not be beneficial for your overall health.
Increasing Water Intake Through Foods
In addition to drinking water, you can also increase your water intake by choosing foods with high water content. Fruits and vegetables such as watermelon, strawberries, cucumbers, and lettuce are excellent sources of hydration. Incorporating these foods into meals and snacks can help support healthy hydration levels, as well as providing the body with essential vitamins and minerals.
Soups and broths are also a great way to get more water into your diet, especially during the colder months. Opt for vegetable or chicken-based soups, as these may contain a higher concentration of water.
Tips for Staying Hydrated
- Keep a reusable water bottle with you at all times. This makes it easy to track your water intake, refill it when needed, and have water available whenever you feel thirsty.
- Try flavoring your water with fruits, vegetables, or herbs. Adding cucumber slices, lemon, or mint leaves can make water taste more appealing and encourage you to drink more.
- Monitor your urine color. Remember, pale yellow is good; darker colors indicate dehydration.
- Set a hydration goal for yourself, and track your progress throughout the day to ensure you’re meeting your target.
- Remember to increase your water intake during hot weather or when engaging in physical activity, as your body needs more water when temperatures rise or when you’re sweating.
In conclusion, staying hydrated is not just about quenching your thirst. It’s about maintaining proper hydration levels to support healthy cognitive function, mood, and overall well-being. By sipping water throughout the day, monitoring your urine color, and choosing hydrating foods, you can help keep your mood elevated and your mind sharp.
