I often tell my friends, family clients & students to “drink lots of water”. It may sound random, but if there is one thing I’ve learned, it’s that our society simply doesn’t drink enough water.

Water is the elixir of life, and it plays a crucial role in maintaining our overall health. Yet, despite its importance, many Americans find themselves severely dehydrated, though not in the way you might expect. I’m not talking about the type of dehydration that will land you in the ER; I’m talking about the type of dehydration that has a sneaky, negative effect on your day-to-day wellbeing.

The common wisdom of drinking eight cups a day might not be enough, as proper hydration depends on factors like body weight and activity level. In this blog, we'll delve into the consequences of dehydration, particularly its impact on the brain and skin, and explore effective strategies to stay adequately hydrated. As we age, we must make a concerted effort to get enough water each day.

Dehydration and how it ages us

Your dehydrated brain

Dehydration can significantly impact cognitive function and mental well-being. One of the earliest signs of dehydration is the phenomenon known as "brain fog." When our bodies lack adequate water, the brain struggles to perform at its optimal level. Dehydration can impair short-term memory, concentration, and overall mental clarity, leading to difficulties in tasks that require focus and attention. Research has shown that even mild dehydration, as little as 1-2% loss of body weight due to insufficient water intake, can result in measurable cognitive deficits. This can manifest as slower reaction times, decreased vigilance, and a general sense of cognitive fatigue.

Beyond these immediate effects, chronic dehydration may contribute to long-term cognitive decline. Studies have suggested that prolonged dehydration may increase the risk of neurodegenerative diseases, such as Alzheimer's. Dehydration can also exacerbate the effects of stress on the brain, potentially impacting mood regulation and mental resilience. Therefore, maintaining optimal hydration levels is not only crucial for day-to-day mental performance but may also play a role in preserving long-term cognitive health.

Your dehydrated skin

Externally, dehydration takes a toll on the health and appearance of our skin, often manifesting in dryness, dullness, and a lackluster complexion. The skin is the body's largest organ and requires proper hydration to maintain its elasticity, suppleness, and overall health. When the body is dehydrated, the skin loses its ability to retain moisture, leading to dry and flaky skin. Additionally, dehydration can exacerbate existing skin conditions, such as eczema and psoriasis, making these conditions more prone to flare-ups.

One of the visible signs of dehydration on the skin is the development of fine lines and wrinkles. Adequate water intake is essential for maintaining the skin's natural elasticity and plumpness. Without enough hydration, the skin becomes more prone to premature aging, and fine lines may appear more pronounced. Moreover, chronic dehydration can hinder the skin's ability to repair itself, leaving it more susceptible to environmental stressors and less capable of maintaining a healthy, radiant complexion. To promote skin health and combat dehydration-related issues, it is crucial to prioritize hydration through regular water consumption and the use of moisturizers and hydrating skincare products.

Other signs of dehydration include:

Muscle Aches: Water is vital for the lubrication of joints and the transport of nutrients to muscles. Without proper hydration, muscles may become more prone to soreness and discomfort.

Poor Digestion: Water is a key player in the digestive process. It helps break down food, absorb nutrients, and move waste through the digestive tract. Insufficient water intake can result in constipation and other digestive issues.

Poor Circulation: Dehydration can contribute to poor circulation, affecting the efficient transport of oxygen and nutrients throughout the body. This can lead to feelings of fatigue and even dizziness in severe cases.

How to hydrate properly

So, how do we protect our brain and our skin? Proper water intake is important each day. A better rule of thumb for how much water you need is to take your weight in pounds and divide it in half. This is the number of ounces you should be aiming for each day.

A 140 pound woman should be drinking at least 70 oz of water each day.

This number should increase based on activity level.

Determining whether you're sufficiently hydrated involves more than just counting the glasses of water you drink. Here are three ways to know if you’re hydrated enough:

1. Thirst: Thirst is a natural signal from your body indicating the need for water. If you feel thirsty, it's essential to drink water promptly.

2. Energy Levels: Adequate hydration is often associated with sustained energy levels. If you find yourself fatigued or lethargic, dehydration could be a contributing factor.

3. Urine Color: Light yellow or pale straw-colored urine is a good sign of hydration, while dark yellow or amber urine may indicate dehydration.

Dehydrating beverages

It can be confusing when trying to navigate which liquids hydrate us, and which are more dehydrating. These are some of the common things to avoid if you’re trying to properly hydrate:

• Soda: Carbonated beverages, especially sodas, are often loaded with sugar and caffeine, contributing to dehydration.

• Alcohol: Alcohol is dehydrating and can impair the body's ability to regulate fluid balance. If eliminating alcohol isn’t an option, then it's crucial to consume water alongside alcoholic beverages to mitigate dehydration.

• Coffee: While coffee can have some health benefits, excessive caffeine intake can lead to increased urine production, potentially leading to dehydration. Try limiting yourself to 1 or 2 cups a day.

• Caffeinated Tea: Like coffee, caffeinated tea can have diuretic effects. Moderation is key to avoiding dehydration.

• Seltzers: Carbonated water, although hydrating, may not be as effective as still water. The carbonation can contribute to a feeling of fullness, potentially leading to reduced water.

If your diet is heavy in any of the above, become mindful of when and how you are consuming them. Beverages like water, infused water, fresh squeezed juices and smoothies can be delicious, hydrating alternatives.

Two ways to get started for better hydration

1. Replace One Dehydrating Beverage a Day

   You don’t need to give up all of the drinks that dehydrate you, rather, be mindful of how many of them you consume each day. A good place to start is by swapping out one sugary or caffeinated beverage with a glass of water each day. Gradually increase water intake over time.

2. Morning Hydration Routine

   Keep a glass of water on your nightstand and drink it first thing in the morning. This kickstarts your hydration for the day and helps compensate for the fluid loss during sleep.

Stay hydrated friends

Dehydration is a pervasive issue that can affect various aspects of our health, from cognitive function to athletic performance. By understanding the signs of dehydration and adopting healthy hydration habits, we can unlock the full potential of our bodies and minds. Remember, it's not just about the quantity of water consumed but also the quality of your hydration choices. So, grab a glass of water, stay mindful of your body's signals, and embrace the transformative power of hydration in your daily life.