What is the Link Between Hydration and Mental Health?
When I worked with a nutritionist several years ago, one of the goals I consistently struggled with was hitting my target for water intake. As someone who tries to remain fairly health-conscious when it comes to nutrition and diet, I knew how much my body needed water to perform and feel better. The facts are undeniable: We need water in our diet to keep our body operating at an optimal level. At the time though, I figured that since I seemed to be feeling okay while working out, I could continue with my current habits and just keep getting by on them.
It wasn’t until I explored the relationship between hydration and mental health that increased water intake became a genuine priority for me. It turns out that adequate hydration is crucial to maintain not only our physical health, but our mental health as well. Studies have shown that our moods are significantly influenced by how hydrated (or dehydrated) we are. If our bodies are in a state of even mild dehydration, that can exacerbate symptoms of depression, anxiety, irritability, and anger.
Effects of Dehydration on the Body
Let’s take a closer look at why dehydration affects so many of our systems. Most of the human body, about 60 percent or so, is made of water alone. That’s over half our body! Water plays a crucial role in every system in our body, including digestion, waste elimination, nutrient and oxygen distribution, and joint lubrication. If there is not an adequate amount of water in your body to perform these tasks, our bodies will respond accordingly. The body will have to work harder to perform the necessary tasks to keep you up and functioning. That increased work function puts extra stress on your systems, increasing general fatigue and decreasing energy levels.
Your body perceives any type of stress as a threat and will assume that its person, in this case you, are in some kind of mortal danger. It will then release stress hormones like adrenaline and cortisol, to keep you in the “flight or fight” survival mode until the danger passes. This means that we are on high alert and primed to react quickly to any sort of trigger in our environment.
Unfortunately, since dehydration is usually an ongoing issue, the body remains in a heightened state of anxiety for a prolonged period of time. If you are constantly in a state of physical stress and your body is constantly pumping out stress hormones, it will impact sleep, mood, energy levels, and concentration. The body is simply unable to relax, meaning that your brain is constantly telling you that you are in danger. Cue anxiety.
Effects of Dehydration on the Brain
Let’s turn now to the brain specifically, where water plays another crucial role. We know that the brain is composed of about 85 percent water, and that water provides the electrical energy needed for all brain functions. Neurotransmitters like serotonin and dopamine regulate and improve your mood, but depend significantly on water to make that happen. If there is not enough water in your brain, your brain will not be able to make and transmit the necessary neurotransmitters, which directly impacts your mood. Conversely, in a brain that is highly watered, the neurotransmitters zip happily along without any interruption or struggle.
How Much Water?
Now we know, while staying hydrating is certainly not a cure for depression or anxiety, it certainly has an important role in your overall health and mood. Mood disorders are complex in nature, but no intervention will be completely successful if your body is physiologically stressed and fatigued.
There is no universal hard number for daily water intake. A very general idea is about 15 cups of total fluid for men and 11 cups of total fluid for women, which shakes out to about 64 oz of plain water daily. Remember, we get additional hydration from other food and drinks in our diet. But this number is very individualistic, meaning you need to consider your unique situation. Consider your weight, activity level, medications, certain medical conditions (such as pregnancy especially), and outside temperature.
The best way to tell if you are hydrated enough is to check your urine. If it is darker in color or has a strong odor, that’s usually a sign that you are significantly dehydrated and should take steps to address it.
Tips to Increase Water Intake
So let’s take a look at ways that you can sneak in more water during the day. I’ve tried all of these and have found most of them extremely helpful.
Drink a glass of water while your morning coffee is brewing
Take a drink of water whenever you are at a red light in the car
Replace other drinks with water, so if you have a soda with dinner, swap it for a glass of water
Set a timer on your phone, every hour drink a glass of water
If you don’t like plain water, doctor it up. In addition to mixing in fruits for flavor, I like to add hydration packets like Pedialyte. Be careful with these however, as certain brands have a lot of sugar in them
Track it in a free app
Start a challenge or create accountability with a friend
Keeping up a habit of increased hydration intake can be tough at first, and honestly it can be even tough to sustain over the long haul. But it is absolutely a goal worth going after and maintaining.