What if I told you there was one simple thing you could do that would increase your memory, improve your decision making, improve your concentration, strengthen your motivation, and reduce your anxiety? And it was something you were already doing today. You were just doing it wrong. Would you want to learn how to do it correctly? Well, that thing is drinking water. And proper hydration can mean the difference between just getting by and performing at your peak.
How Dehydrated Is Bad?
Many people think that if they are not thirsty, they are not dehydrated. This is not necessarily the case. You will probably get thirsty before becoming severely dehydrated. Although if the dehydration comes on quickly enough (for example, if you have an attack of diarrhea), the associated confusion may prevent you from recognizing your thirst. However, you don’t need to be severely dehydrated for your performance and productivity to suffer. A minor illness or infection may be enough to impact you.
Studies have shown that losing somewhere between 1% and 3% of your body’s water is sufficient to cause a wide range of problems. That means, if you weigh 150 lbs, losing between roughly 1 1/4 and 3 1/2 pounds of water will cause mild to moderate dehydration. That translates to about 2 1/2 – 7 cups of water.
Keep in mind, you don’t have to sweat or otherwise eliminate that much water. You can get dehydrated simply by not replenishing water. If you normally drink a 16 oz mug of tea or coffee in the morning, and skip it because you’re going to be in a long meeting, that’s 2 cups right there.
Effects of Dehydration
Mild to moderate dehydration (losing 1 – 3% of your body’s water) can cause:
- fatigue
- headache
- lethargy
- muscle cramps
- impaired concentration
- reduced motivation
- reduced working memory
- increased anxiety
Chronic mild dehydration can lead to urinary tract infections, kidney stones, or even kidney failure. It can also lead to dry mouth, a problem for anyone who needs to speak confidently to others. And it can lead to dry skin, causing various skin disorders and increasing the appearance of aging.
Hydration If You Hate Water
What if you want to stay hydrated, but you hate drinking water? Coffee and tea will both work to increase your hydration, especially decaffeinated varieties. So will skim milk and coconut water. If you’d rather stay away from beverages entirely, here are some foods that are at least 90% water.
- Watermelon (98%)
- Lettuce (96%)
- Celery (95%)
- Cucumber (95%)
- Tomatoes (94%)
- Zucchini (94%)
- Bell peppers (92%)
- Cabbage (92%)
- Cauliflower (92%)
- Soup broth (92%)
- Strawberries (91%)
- Cantaloupe (90%)
So there’s the secret. How are you going to increase your hydration from now on?
