By Teresa Alasio, MD
Ever wondered why you’re feeling foggy-headed, or why your afternoon productivity plummets? The answer might be as simple as a glass of water. Water makes up a whopping 60 to 70 percent of our body weight. Yet, shockingly, up to 75 percent of Americans are chronically dehydrated, and seniors are especially at risk.
Dehydration doesn’t just make you thirsty—it affects your brain in profound ways. Even being just 1% dehydrated can cause a 5% decrease in cognitive function. And if you hit 2%, you could start experiencing short-term memory loss and trouble with basic math. Prolonged dehydration? That can cause your brain cells to shrink, a condition common among elderly individuals who have been dehydrated for years.
Recognize the Signs
It’s crucial to recognize the telltale signs of dehydration to avoid these debilitating effects. Typical symptoms include a dry mouth, dark urine, fatigue, dizziness, a rapid heart rate, and muscle cramps. Thirst, surprisingly, isn’t always the most reliable indicator. Your brain could be crying out for water long before you feel thirsty.
Mental symptoms of dehydration are even more startling. Depression, afternoon fatigue, sleep issues, poor focus, short-term and working memory decline, lack of mental clarity, and even hallucinations can all be linked to inadequate hydration.
The Brain’s Dependence on Water
Since the brain cannot store water, it’s essential to continuously hydrate. A well-hydrated brain functions at its best, helping you think faster, focus more clearly, and maintain better mental clarity. Dehydration can be incredibly dangerous, particularly for the elderly, leading to severe health issues like seizures and kidney problems.
How Much Water?
To prevent dehydration, drink plenty of fluids and eat foods high in water such as fruits and vegetables. Aim for at least 6 to 8 cups of water each day, more if you’re in a hot climate or engaging in vigorous exercise. The old adage of eight glasses a day is a good start, but there’s more to it.
Water and Electrolytes: A Perfect Pair
Don’t forget about electrolytes—key minerals like sodium, potassium, and magnesium that regulate your heartbeat, blood pressure, fluid balance, and muscle contractions. Dehydration can lead to an electrolyte imbalance, so it’s vital to consume foods that help maintain these levels.
Fruits and veggies are your best friends in this fight. They can help you avoid electrolyte imbalance while keeping you hydrated. Around 20 percent of your daily water intake comes from food. Here are some top hydrating options:
– Cucumbers: 96% water
– Tomatoes: 95% water
– Spinach: 93% water
– Watermelon: 92% water
– Mushrooms: 92% water
– Cantaloupe: 91% water
– Broccoli: 90% water
– Peaches: 88% water
– Brussels sprouts: 86 % water
Three Tips to Boost Your Hydration
1. Simply Increase Your Water Intake: Make a conscious effort to drink more water throughout the day.
2. Add Some Flavor: Enjoy herbal teas and flavored seltzers to keep things interesting.
3. Keep Track: Use a daily log or a wearable device like a Fitbit to make proper hydration a habit.
The Bottom Line
We all lose water daily through sweat, bathroom breaks, and even breathing. It can be easy to let your fluid intake slide, especially when you’re busy. But keeping hydrated isn’t just about quenching your thirst—it’s about keeping your brain sharp and your body healthy. So, grab that glass of water and toast to your brain health. Your mind and body will thank you.
Teresa Alasio, MD is the Owner/Medical Director of Intentional Self Aesthetics in New Canaan. Dr. Alasio holds Board Certification in Aesthetics from the American Association of Procedural Medicine (AAOPM) and is also Board-Certified in Anatomic Pathology and Cytopathology. Dr. Alasio is also a Certified Life Coach from The Life Coach School. She can be contacted via email at info@intentionalselfaesthetics.com or 203.594.1890 or at 23 Vitti St. in New Canaan.
