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Think of the last time you felt thirsty. Was it this morning? Last week? If you have ever felt thirsty, you have experienced dehydration. Dehydration occurs on a mild level when you feel thirsty, but it can escalate and have dire consequences. Why? Because water is essential to life.
Water is the most important factor to human survival. Every function of your body–from cells to tissues to organs–rely on water to operate properly. Around 70% of the body is made up of water, and without it, you wouldn’t survive more than three days (1).
Health benefits of water include but are not limited to:
Regulating body temperature
Lubricating joints
Ridding the body of waste (through urination)
Improving digestion
Rejuvenating dry skin
Promoting healthy bladder function
Drinking water is also the key to staving off dehydration. To ensure you are drinking enough water per day, you can follow this formula: Take half of your body weight, and drink that amount in ounces of water. For example, a two hundred pound person should drink 100 ounces (12.5 cups) of water per day.
Dehydration is your body’s response to not drinking enough water. When your body loses more fluids than it takes in, the result is dehydration. Your body is constantly losing water through urination, sweating, and even breathing, which is why it is so important to ensure you are properly hydrated throughout the day. If you live in a hot, dry, or humid climate, you face an even greater risk of dehydration.
Dehydration can present itself in various forms, but the most common type is mild dehydration. Common symptoms of mild dehydration include feeling thirsty, a dry mouth, fatigue, and headaches (2). Moderate dehydration usually ends with a trip to the hospital, as does severe dehydration. Consult a medical professional if you are unsure what level of dehydration you are experiencing.
Even mild dehydration can significantly affect your brain. According to neurosurgeon Imran Fayaz, “You only need to be 1% dehydrated to experience a 5% decrease in cognitive function” (1). The more dehydrated you are, the harder it is for your brain to function properly because your brain cells are not receiving adequate water. Additionally, dehydration affects the flow of oxygen to the brain, so the brain works extra hard to pump oxygen when it is not properly hydrated (3). In fact, being only 2% dehydrated can lead to short-term memory loss and make it harder to compute math equations.
Dehydration can also lead to depression, fatigue, problems sleeping, inability to focus, and brain fog. All of these symptoms reflect the toll your brain takes when it is not receiving enough water. Additionally, dehydration can affect your mood and you may experience mood changes, as well as lessened motor coordination (4). In the long-term, dehydration can literally cause brain cells to shrink in size, which is a significant problem for the elderly (1).
Research shows that the reverse is also true: Drinkingmore water and avoiding dehydration is linked to positive cognitive function. Proper hydration can increase focus, critical learning, memory, and reaction time (3). It can also lessen tension, depression, and confusion in some cases. The brain is made up of 85% water, making it crucial to keep it hydrated and functioning to the best of its ability.
Due to its effects on your brain, dehydration will also affect your energy levels. Dehydration can make you feel tired and weak, resulting in lower energy levels (2). It may also lead to dizziness or a headache, both of which may hinder you from performing everyday tasks. Additionally, dehydration can lead to insomnia.
While even mild dehydration comes with a slew of negative side effects, dehydration is relatively easy to fix. Drinking water will fix dehydration and its symptoms, especially for cases of mild dehydration. Moderate or severe dehydration may need a trip to the hospital and an IV hookup.
To avoid dehydration altogether, it is important to set healthy habits to ensure you are drinking enough water. Set a daily goal to drink enough water. If you feel thirsty, exercise, or sweat, you should drink water. Many people find it helpful to carry arefillable water bottle throughout the day to ensure they drink enough water. Eating water-filled fruits and vegetables, like cucumbers or watermelon, can also count towards your daily water intake.
If you find yourself feeling thirsty more often than most, consider drinking water or another drink that contains electrolytes. Electrolytes are healthy minerals that can help you stay hydrated, especially if you are quickly expelling water from your body. Alkaline water, for example, contains electrolytes and can help with dehydration.
Dehydration occurs when your body is not receiving adequate amounts of water. Even mild dehydration can lead to decreased cognitive functions, including brain fog, mood changes, and the inability to focus. Dehydration can also affect your energy levels, leaving you feeling fatigued and weak. To fix dehydration (or prevent it from happening altogether), ensure that you are drinking enough water each day.
What does dehydration do to the brain?
Dehydration negatively affects the brain. Because the brain is made up mostly of water, dehydration can lead to mood changes, brain fog, depression, fatigue, and confusion.
What are two warning signs of dehydration?
Warning signs of dehydration including feeling thirsty or dry mouth.
Can dehydration cause fatigue and brain fog?
Yes, dehydration can cause fatigue and brain fog.
References
Imran Fayaz,The Brain & Spine Institute of North Houston,https://fayazneurosurgery.com/how-dehydration-affects-your-brain/
ClevelandClinic,https://my.clevelandclinic.org/health/diseases/9013-dehydration
Occupational Safety and Health Administration,https://www.osha.gov/sites/default/files/2023BeatTheHeatWinners/Contest_Innovative_KentPrecision_CognitiveEffectsHydration.pdf
Betsy Mills,Cognitive Vitality,https://www.alzdiscovery.org/cognitive-vitality/blog/can-dehydration-impair-cognitive-function
