Our brains are comprised of approximately 75-80% water. Water helps with the removal of toxins, maintains the integrity of our brain cells, and keeps optimal pressure within our brains.
Researchers have identified actual brain shrinkage, difficulty with cognition, and decreased efficiency with different body systems when dehydration occurs. Dehydration associated with various diseases, substantially increases morbidity and mortality rates, especially in older adults. Some individuals may experience dehydration.
Our brains are comprised of approximately 75 - 80% Water!
There are varying views on how much water we should all be drinking per day. This depends on your gender, diet, medications that you are taking, activity level and medical conditions. It’s important to be aware of your water intake because as we age, we can’t sense thirst as well as we did when we were younger.
Warning signs of dehydration:
Altered mental status
Cramping
Concentrated (more yellow in color) and decreased output of urine
Dizziness or lightheadedness
Imbalance
Hypotension (decreased blood pressure)
Headache
Dry mouth
Fatigue or muscle weakness
Poor skin elasticity (e. when pinching skin, it gradually sinks back to normal position)
Rapid heart rate (one study showed that even a reduction of 1.64% body mass during a period of dehydration increased heart rates to about 20 beats per minute)
Ways for maintaining hydration
Use a water bottle (BPA free) and position it in a convenient spot
Upon waking up, make the effort to drink some water
Put a small pitcher of water on your night stand
Add fruit to your water for an added taste
Eat water rich foods such as fruits and salads
Make sure to have water at mealtime
Put a water bottle next to your bag or in your car cupholder
Limit sugary or caffeinated beverages
If you have difficulty with hand coordination, there are adaptive cups (Maddack, Marusya’s or Hand to Hand mug) or you can use a camelback
If you are concerned with incontinence and drinking more water, talk to you doctor or a pelvic floor physical therapist for more guidance.
In summery, staying hydrated is important for these reasons
Reduces stress and improves our mood. When we are properly hydrated, our brain cells stay active and effectively balance our chemical processes to minimize fluctuations.
Eliminates toxins throughout our body, including our brains.
Improves alertness and cognition. Dehydration (even minor) changes our brain waves (alpha and theta), resulting in drowsiness and decreased awareness.
Decreases headaches. Dehydration has been shown to trigger headaches and migraines in some individuals. By staying hydrated, researchers have confirmed that some forms of headaches could be prevented.
Enhances sleep. Hydration increases blood flow to our brains resulting in more oxygen perfusion, which can provide a calming effect allowing us to get a better night’s rest.
Prevents constipation and helps with digestion.
Provides cushioning to our joints and protects body organs and tissues.
Helps normalize blood pressure and body temperature.
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