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The Power of Hydration in Maintaining Brain Health

Euhydration - The state of normal, healthy hydration where the body’s water content is within the optimal range, not too high (hyperhydration) and not too low (dehydration). The body’s fluid levels are balanced, and all systems are functioning efficiently.

Effects of Hydration Status on Cognitive Performance and Mood 

(Published online by Cambridge University Press:  30 January 2014) 

We have once again arrived at one of the hottest months of the year! As we encourage our loved ones living with dementia to enjoy the outdoors, and as we engage with activities in nature, we need to combat dehydration.  

A Cambridge publication in the British Journal of Nutrition points to the fact that cognitive abilities and mood states are positively influenced by water consumption. The impact of dehydration on cognition and mood is particularly relevant for those with poor fluid regulation, such as the elderly and children. 

Food and food components that exhibit physiological and mental effects have been dubbed ‘functional foods’ or ‘nutraceuticals’ and are proposed as ways to help sustain good health and protect against illness, disease and pathological ageing.^.  

Despite water constituting 60–80 % of the human body, it is often overlooked as a significant nutrient that can affect not only physical performance, but also mental performance. 

Voluntary Dehydration vs EUHYDRATION 

Evidence from public surveys and experimental investigations has indicated that the general public and particularly groups such as children and older adults are at a risk of voluntary dehydration^. 

These are individuals that are drinking insufficient amounts of fluid resulting in sustained dehydration.  

Voluntary dehydration is likely to occur due to a lack of awareness of how much fluid consumption is required for a balanced hydration state (euhydration), especially when not considering the amount of daily activity; other external factors such as weather also contribute to this day-to-day variability in hydration requirements.  

We have established that most of us are chronically dehydrated! 

 This means that all of us are at higher risk for dehydration during the summer months: July-October for us in Florida. 

Did you know you need ½ your body weight in fluid oz. to support your organ function? 

Tips to achieve EUHYDRATION 

• Try to find a pitcher that will hold the amount of fluid you need in a day. Fill it first thing in the morning and add some flavors that will inspire you to drink it. Now it serves as a visual reminder of the quantity you need to finish by dinner time. 

• Set a hydration schedule with visual reminders and alarms  

• To make it even easier use this rule of thumb: Drink a cup of water after using the toilet; drink a cup of water every time you take medicine and drink a cup of water at every meal and snack time. 

• Think outside the box: any frozen treats, Jello and smoothies as well as fresh fruit such as watermelon are good sources for hydration.  

If your loved one seems lethargic or clammy after being out and about, offer a glass of fluid immediately and monitor them closely for dehydration. And when in doubt - drink more fluid! (Unless otherwise indicated by your physician) 

Last but not least try to limit your outdoor activities to before 10 am, and after 3pm to limit dehydration. 

Happy Summer! 

Learn more about the power of hydration!

Try this refreshing summer cooler!

Water - Lime Electrolyte Cooler

This hydrating, electrolyte-rich beverage is perfect after a vigorous workout or a day spent under the sun. Watermelon is delicious and a great source of hydration, as it contains about 92% water. Lime adds a tangy twist, while the sea salt replenishes essential electrolytes lost through sweat.

Ingredients:

• Two cups cubed seedless watermelon, frozen

• Half a cup of fresh lime juice

• Pinch of sea salt

• Fresh mint leaves for garnish (optional)

Instructions:

1. Combine the frozen watermelon, lime juice, coconut water, and sea salt in a blender.

2. Blend until smooth and creamy.

3. Pour into glasses and garnish with fresh mint leaves.

_{(Credit: Tracy Little “Hydrating Drinks to Make at Home”)}

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