Good For You - Water for better brain function ??

Humans are basically like plants.

We need water, oxygen, nutrients and sunlight to survive. Besides oxygen, which we obviously need all the time, we can get by with just a little water, nutrients and daylight, every now and then. But like a plant, if this supply was limited or sporadic, we're not going to look or feel our best. Bit droopy, bit lacking in colour, bit tired... sound familiar?

If we have a constant, abundant supply of those things, we will not only be propping ourselves up, but we will be THRIVING! ??

This Good For You edition is all about water. Trust me you'll be feeling thirsty by the end of the article.

How much water do you drink in a day?

Now, until a few weeks ago, my water intake was very poor. Coffee? Yes. Tea? Lots. Every other drink under the sun apart from water? You got it. I would honestly go days without water, the only time I'd have some is that cursory sip of the 'water for the table' when you go out to eat at a restaurant. I'd wake up in the middle of the night, gasping for a drink, and shove my head under the bathroom tap. Oops.

Then I started the 75 Hard Challenge, where I had to drink 2 GALLONS of water a day. 2 Gallons!! This is about 4 litres. I carry round a water bottle half my size and politely smile along all the jokes I get from people I know, and even those I don't, who love to comment on how big it is.

At first, it was struggle to drink that much water. Yes, I was weeing a lot! But after about a week, it became more natural, and I even felt myself looking for my water throughout the day. Before the challenge, water didn't cross my mind.

What I noticed drinking 4 litres of water a day:

*As a disclaimer, I was also drinking a nutrient supplement everyday, working out twice a day, and eating a healthy (but not restricted) diet, of mainly whole foods, so I can't say all of these things are just down to the water!

My skin cleared up massively.

I drank less tea and coffee drinks throughout the day.

I didn't need to snack as much.

I had more energy and just felt like I was being 'better' in all areas.

I could feel myself turn from the sad neglected houseplant into a thriving bloom ??

The science-y bit about why we need water! ??

Staying hydrated is more than just quenching your thirst – it's crucial for optimal brain function, concentration, and energy levels. Multiple studies have shown that even mild dehydration, defined as a loss of just 1-3% of your body weight through fluids, can significantly impact your cognitive performance.

Here's why water is your brain's secret weapon:

• Brainpower Boost: Your brain is made up of about 80% water . Studies published in the National Institutes of Health's journal, "Neuroscience," found that even mild dehydration (around 2% fluid loss) can impair cognitive function, including memory, concentration, and reaction time.
• Sharpened Focus: Dehydration can hinder your ability to focus and concentrate. Research in the journal "PLOS One" showed that fluid loss of just 1.6% led to decreased working memory and increased feelings of fatigue and anxiety in young men.
• Energy Efficiency: When you're dehydrated, your body has to work harder to function properly. This can lead to feelings of sluggishness and fatigue, impacting your overall energy levels. A study published in the "Journal of Athletic Training" found that dehydration can decrease exercise performance, highlighting the importance of staying hydrated even for basic tasks.

Good For You - Impact Actions

Now, I'm not saying everyone needs to drink 4 litres of water a day to get these benefits. But my guess is you probably need to drink more than you do currently.

Have a think about how much water you drink in a day. Do you think it's enough?

Do you have a reusable water bottle you take around with you? I can't live without mine. It doesn't need to be this big! But I would recommend one with a straw, for some reason it helps so much. Also make sure it closes properly so you can chuck it in your bag! (the popular Stanley cup style are a nightmare for this!)

Set interval reminders on your phone to get up and get a drink of water.

Download a hydration app to track your progress.

Find water boring? Sparkling water has the same impact. Chuck lemon in there. Cucumber. Any fruit! Hot water also makes no difference to the benefits. Hot water and lemon is my favourite alternative to a caffeinated hot drink!

Good luck on your hydration journey!

Sources:

• [1] We Are 60% Water: An Exploration of Hydration in Humans: https://pubmed.ncbi.nlm.nih.gov/33846637/
• [2] The effect of dehydration on cognitive performance https://pubmed.ncbi.nlm.nih.gov/22855911/
• [3] Fluid loss reduces working memory performance in young men. https://journals.plos.org/plosone/article/figures?id=10.1371/journal.pone.0020691
• [4] The effects of dehydration on countermovement jump height, peak power, and EMG activity. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1323420/