5 formas surpreendentes como a desidratação pode afetar a nossa saúde mental

Water is one of the most important elements of human health. While the amount of water you should drink depends on your size and body weight, a general rule is that men should drink about 13 cups, or 3 liters, daily. Women should drink about 9 cups or around 2.7 liters.

Drinking less than your ideal amount can cause dehydration, which has a host of symptoms. Some of these symptoms include xerostomia or the subjective feeling of having a dry mouth. We all know how it feels to be hydrated, but the more obscure question is, how does dehydration affect your saúde mental?

1.  Mood Changes

Even mild dehydration can change your mood. We often start dehydrating before we feel thirsty — by then, the initial effects, like mood changes, are already setting in. People who drink enough water often feel less calm and content when their water intake drops. Studies show that dehydration acutely degrades mood, particularly in women. So, if you feel your mood change, check in with yourself and make sure you’ve had enough water.

2.  Increased Feelings of Anxiety

While a link between dehydration and anxiety disorders has yet to be proven, dehydration can cause feelings of anxiety to increase. One study on men showed that losing 1.6% of water increased feelings of anxiety and fatigue.

When you’re dehydrated, your body goes into survival mode, which means your muscles tense up, your senses heighten and your heart beats faster. Dehydration also affects cognitive performance, which means your brain has less ability to cope with stress. When you feel those anxious or stressed feelings creeping in, take a swing from your water bottle and see if it makes a difference. You can also try out sugar-free chewing gum to help stimulate the flow of saliva. The repetition movement and fun flavors can have a positive and calming effect.

3.  Higher Risk of Depression

A proven link exists between dehydration and depression. Other emotions like anger and confusion also increase with dehydration. Even mild cases of dehydration can trigger underlying feelings of depression.

We know that drinking enough water elevates your mood, so if you’re prone to depression, make hydration a priority. Keep a water bottle with you to sip regularly and maintain your hydration levels.

4.  Low Energy Levels

Water is one of several ingredients your body needs to function. When you’re dehydrated, you lose water in your bloodstream, which causes your blood pressure to drop. Your body doesn’t have the fuel to perform, and you experience fatigue.

When you’re dehydrated, your thermoregulatory system — the system that regulates your body temperature — is under strain. This extra pressure can cause dizziness and energy loss. Many things can impact your energy levels, but it starts with adequate hydration. Drink your recommended amount of water and if you still feel fatigued, consider other potential causes.

5.  Confusion

In addition to potentially exacerbating anxiety and fatigue, dehydration can also make you confused. Severe dehydration can even cause you to lose consciousness or hallucinate. Mild dehydration affects your cognitive functioning, which can lead to a lack of focus and confusion.

A simple feeling of having “brain fog” could be all the warning you need that you’re dehydrated. Headaches are another sign. Pay attention to what your body tells you, and keep that water handy.

Stay Hydrated and Protect Your Mental Health

Drinking enough water can help you achieve sharp focus, an elevated mood and a sense of calm. Stay hydrated by carrying a water bottle or setting alerts to remind you to drink. If you’re not in the mood to drink, you can add some fruit to increase sweetness and make it more palatable. Track your water consumption and note your mood so you can find the right amount of water to support your mental health.