Stay Hydrated to Support Brain Health

hydrated-water

Try this today

• Wake up to water. If you’ve slept eight hours, you’ve also gone that long without water. Rehydrate yourself with a glass or two before starting your day.
• Track your intake. Women need about eight 8-ounce glasses of water per day, and men need 12, Kavouras said. Women should finish a glass about every two hours, and men should down a drink about every hour and 15 minutes. Stay on track with a hydration app or phone reminders.
• Have a drink handy. We’re more likely to drink water if it’s within arm’s length, Kavouras said. Always keep a glass or water bottle by your side.
• Monitor bathroom breaks. Trips to the bathroom offer some of the best clues about our body’s hydration, Kavouras said. Urine should be a light, nearly clear straw-colored yellow. Six or seven bathroom breaks a day — once every two to three hours — is usually a sign of good hydration.
• Caffeinated drinks count — in moderation. Despite what you may have heard, tea and coffee aren’t necessarily going to dehydrate you, Kavouras said. One to three cups a day aren’t likely to cause dehydration.
• Avoid sugary drinks. Any hydration benefits of sodas, sweetened teas and energy drinks are countered by the high sugar content. Sports drinks should be reserved for long periods of vigorous exercise.
• Get fancy with plain water. Dress up plain water without detracting from the health benefits, Kavouras said. Choose sparkling water, which has the carbonation of soda without the calories. Or squeeze juice from your favorite fruit into water for added flavor.
• Think beyond the drink. Contribute to your water intake by eating foods with high water content, such as melons, lettuce and soup.
  
• Drink after you brush. Sometimes creating a new habit is easier when building on existing ones. Try drinking a full glass of water every time you finish brushing your teeth.

Why

Dehydration isn’t just dangerous for your body. It’s also bad for your brain. The human brain is about three-quarters water, and parts of it can shrink when your body is dehydrated. “Inadequate water intake doesn’t set you up for a win,” said Stavros Kavouras, director of the Hydration Science Lab at Arizona State University.

 

Despite the brain benefits, more than half of adults don’t drink enough water. “It’s a relatively easy, accessible and inexpensive way to improve health,” Kavouras said.