Do you ever have days when you’re constantly tired even though you haven’t done much? You can’t focus, you’re having mood swings, and you feel like your energy levels aren’t where they’re supposed to be. Chances are, it’s got something to do with your daily water consumption.
Staying hydrated supports your mind and your body — and luckily, it’s easy to achieve. Let’s take a closer look at how hydration supports a healthy brain, and why reaching for a water bottle is an effective way to boost your mental health.
There’s Data to Back it Up
Studies show that being mildly dehydrated is enough to impair mood and concentration. What is mild? As little as 1-2% loss of body water.
Not drinking enough water can increase fatigue in young women and older adults, and can quickly impact cognitive function — even before someone notices they’re thirsty.
The Domino Effect
More than 75% of your brain is made up of water, so it’s only natural that it’s one of the first organs that dehydration affects.
But when fluid levels drop in your brain, your blood pressure drops, too. Then, delivery of oxygen and nutrients to brain tissue slows down. After that, neurotransmitter production takes a hit and your brain gets worse at nerve signaling.
At this point, you start to feel changes in your mood, and sometimes your memory. It’s not because you’re tired. It’s because your brain is having a hard time regulating things.
The Brain Chemistry Behind It All
This is how fluid imbalance hinders brain chemistry on a cellular level:
- Cortisol: This is the main stress hormone in your body, and it might rise in response to improper fluid intake, leaving you with emotional tension and anxiety.
- Serotonin and Dopamine: Known as the happiness and pleasure hormones, they might decline due to dehydration, which causes mood instability and mental confusion.
- Electrolytes: If you start losing electrolytes fast, which usually happens during runs or sporting activities that cause water loss, your brain will have a harder time keeping your mood in check.
Decision Fatigue, Pessimism, and Mood Swings
The physical effects of dehydration are pronounced:
- Dry mouth
- Decreased visual attention
- Cognitive performance
- Constipation
The emotional symptoms are more subtle — and they typically appear beforehand.
One of the major signs is decision fatigue. It’s a phenomenon where you’re drained by the daily decisions you make, and it can end up causing mental fatigue (aka brain fog).
Dehydration is also a suspected culprit in mood disorders, impaired short-term memory and reaction time.
If you’re feeling irritable and anxious, or if you overreact to stress, you might need to up your fluid intake. Consider reaching for your water bottle if you feel lethargic or aren’t able to focus on everyday tasks.
Fueling Your Mood: The Nutrients That Keep You Balanced and Hydrated
Dehydration doesn’t just dry you out, but also disrupts your body and your emotional state. Luckily, there’s help. Several nutrients work together with hydration to boost of emotional resilience and sustained energy.
Magnesium
- Supports hydration and electrolyte balance
- Calms the nervous system and reduces anxiety
- Helps with sleep and muscle relaxation
Vitamin B6
- Aids in serotonin and dopamine production
- Supports mood stability and brain function
- Helps convert food into energy
Vitamin B12
- Keeps nerve cells healthy
- Boosts energy and focus
- May reduce brain fog and low mood
Glycine
- Promotes restful sleep and relaxation
- Supports neurotransmitter balance
- Helps cells maintain hydration and structure
Taurine
- Regulates fluid balance at the cellular level
- Supports stress resilience and focus
- Has calming effects on the brain
In addition to a well-balanced diet full of lean proteins and leafy greens, you can get all-in-one blends that combine all of these elements into a single serving. Hydration mixes like LivPur Hydrate pair electrolytes, amino acids, adaptogens, and key vitamins to support both fluid balance and mood regulation.
Going Further than Plain Water
When it comes to rehydration, you need to replace the vitamins, minerals, and amino acids you lose through stress, sweat, and physical activity. Being mindful about how drinking water and fluids can change your biochemical needs and overall well-being can help you stay on top of your fluid intake.
Water is and always has been an essential part of wellness. It comes with many benefits, such as facilitating the movement of nutrients and oxygen between your cells, aiding digestion, regulating body temperature, and flushing bacteria from your bladder.
But drinking too much of it can be as harmful to the human body and psyche as moderate dehydration. Studies suggest that over-hydrating can cause depressive feelings by diluting electrolytes and disrupting mood regulation.
Leveraging Technology to Stay Hydrated
We live in an age of technology that we can use to our advantage. Many wellness apps have the option for you to set notifications and alarms that remind you whenever it’s time to drink up.
Most of these applications have customizability features, meaning you can fine-tune them based on your needs. The amount of water and nutrients you should take in is unique to you, based on factors like your body weight and lifestyle.
Remember that staying properly hydrated can shield you from mood swings and cognitive impairment, as well as the many physical symptoms that come with dehydration.
