When you feel foggy in the afternoon, you might reach for coffee or a snack. But sometimes the simplest fix is a glass of water. Here's what research says about hydration and your ability to concentrate.
Your brain and water
Water makes up a large share of your body weight and is essential for nearly every process, including circulation, temperature regulation and transporting nutrients. Your brain is highly sensitive to changes in fluid balance.
What the research shows
Studies have found that even mild dehydration can affect how you feel and think:
- Research from the University of Connecticut's Human Performance Laboratory found that mild dehydration, around 1.5% loss of body water, was associated with lower mood, reduced concentration and more perceived difficulty with tasks in young women. A similar study in young men found effects on vigilance and working memory, along with fatigue and tension.
- Other studies have linked dehydration to headaches and slower reaction times.
A 1.5% loss can happen faster than you'd think, especially on hot days, during exercise or if you simply forget to drink during a busy workday.
How much water do you need?
There's no single magic number. The National Academies of Sciences, Engineering, and Medicine set adequate intakes of total water, from all beverages and food, of about:
- 3.7 liters (about 15.5 cups) per day for men
- 2.7 liters (about 11.5 cups) per day for women
About 20% of that typically comes from food, especially fruits, vegetables and soups. Your needs go up with heat, exercise, illness, pregnancy and breastfeeding.
Signs you might be dehydrated
- Thirst
- Dark yellow urine
- Headache
- Fatigue or sluggishness
- Trouble concentrating
- Dry mouth
Pale yellow urine is generally a good sign you're well hydrated.
Does coffee count?
Yes, for most people. Caffeine has a mild diuretic effect, but research suggests that moderate coffee and tea consumption contributes to daily fluid intake rather than causing dehydration in regular drinkers. Still, water is the best default.
Easy ways to drink more
- Start your day with a glass of water, before coffee.
- Keep a bottle on your desk and refill it at set times.
- Drink with every meal and snack.
- Flavor it naturally with lemon, cucumber, mint or berries.
- Eat water-rich foods like watermelon, oranges, cucumbers and soups.
- Set reminders if you tend to forget.
- Drink before, during and after exercise.
Can you drink too much?
It's rare, but yes. Drinking extreme amounts of water in a short time, especially during long endurance events, can lead to a dangerous drop in blood sodium called hyponatremia. For most people, drinking to thirst and checking urine color works well.
Electrolytes
For long, sweaty workouts or hot days, you lose sodium and other electrolytes along with water. Sports drinks, electrolyte tablets or salty snacks can help in those situations. For everyday desk work, plain water and normal meals are usually enough.
Pair hydration with smart fuel
Water and steady energy go hand in hand. HYVE Mind Focus & Memory is a great companion to your water bottle: a 14g packet of 100% raw, USDA Organic honey with 222mg of organic lion's mane extract (20:1, from 100% fruiting body), 80mg of L-theanine, organic raw cacao, organic bee pollen and organic vanilla.
It's 45 calories, caffeine-free and tastes like vanilla-chocolate. You can even stir it into warm water or tea for a cozy, hydrating drink.
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Not for infants under 12 months or anyone with bee or bee-product allergies.
