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Severe effects of dehydration on the brain
Do you know? About 70%~80% of our brain is water. In other words, the proper functioning of the brain is inseparable from the support of adequate hydration.
Once dehydrated, the brain can be severely affected. Even if the water in the body is reduced by only 1%, our cognitive abilities will be greatly reduced.
In other words, you may find that your memory has deteriorated, your mood has become more erratic, and your concentration has become more difficult.
If the level of dehydration reaches 2%, although this level is called mild dehydration, the effects on the brain are not light.
You may feel sluggish, develop short-term memory impairment, and even feel mentally exhausted, anxious, and depressed. To make matters worse, studies have shown that even if you rehydrate sufficiently afterwards, the emotional effects can persist for some time.
Long-term dehydration can also lead to atrophy of the brain's gray matter, which means that the brain needs to work harder to process information, and your cognitive abilities will be affected as a result.
The importance and methods of hydration
Hearing this, many people may worry about whether they are dehydrated all the time. In fact, it is not difficult to hydrate, the key is to realize the importance of hydration and take measures accordingly.
In daily life, the average person loses a lot of water every day through natural processes such as breathing, sweating, and urinating. Therefore, maintaining adequate water intake is a basic need for maintaining good health.
So, when do you need to pay special attention to hydration? In hot weather, if you're working, exercising, or playing outdoors, your body can quickly lose water, even the equivalent of a medium cup of coffee in just one hour.
The environment at high altitudes can also lead to increased water loss, as a faster breathing rate takes more water away.
Pregnant women, children, and the elderly also have different hydration needs than the average adult, and they need to increase their water intake according to their situation.
How can you tell if you are dehydrated? A simple and effective way to do this is to observe the urine color. If the urine is pale yellow or even nearly clear, your water intake is ideal.
If the color is darker than light honey, it means that you are mildly dehydrated and need to be hydrated as soon as possible.
And when your urine turns amber or even orange, it means that you are moderately to severely dehydrated and must take immediate steps to rehydrate.
Two drinks to help the brain
Drinking water is the foundation of hydration, but it's not the only option. There are two drinks that are not only effective for hydration, but also have special benefits for the brain.
Coconut water, this natural beverage is not only rich in minerals, but also free of food additives such as added sugars and colorings found in many beverages on the market.
Coconut water is also rich in antioxidants such as vitamin C, which can help inhibit oxidative stress, lower blood sugar, blood pressure, cholesterol and triglycerides, and have a refreshing taste that you can't put down without any sugar or artificial sweeteners.
Tea, especially green tea. Not only does green tea reduce anxiety and boost memory, but it also improves concentration and overall brain function. Just half a cup of green tea a day can reduce the risk of dementia and depression.
The epigallocatechin gallate in tea is a powerful antioxidant that protects cells from oxidative stress, inhibits inflammation, and creates relaxing and alert brain waves.
The added benefit of hydration for overall health
The brain is not the only organ that needs water, the rest of the body also relies on adequate water for proper function.
Proper hydration can help boost metabolism, which in turn promotes fat burning and weight loss. Compared to those who barely survived mild dehydration, people who met or exceeded the recommended daily intake not only felt fuller, but also burned fat more effectively.
This metabolic boost may seem small, but the cumulative effect is significant.
Adequate water intake can also prevent a variety of health problems, and people who are regularly hydrated have a significant advantage in preventing chronic diseases such as heart disease and diabetes.
Adequate hydration helps maintain blood consistency and reduces the risk of cardiovascular disease.
Dehydration in the body leads to an increase in blood viscosity, which in turn increases the burden on the heart. Adequate hydration contributes to the proper functioning of the kidneys and prevents common problems such as kidney stones and urinary tract infections.
Maintaining a good intake of water can also significantly enhance the function of the immune system, which is an important participant in cellular metabolism, and sufficient water can help the body to eliminate toxins and waste products more efficiently, and maintain the normal functioning and regeneration of cells.
People who are regularly hydrated not only get less sick in their daily lives, but also recover from illness faster.
Practical applications and recommendations
It's not difficult to maintain adequate water intake in your daily life, the key is to develop good drinking habits. For those adults who work in an office, keep a bottle of water on your desk and remind yourself to take a sip every once in a while.
Even in the midst of a busy workday, don't forget to hydrate regularly to keep your body in tip-top shape.
Hydration strategies during exercise are especially important before, during, and after high-intensity exercise to prevent the negative effects of dehydration on the body and brain.
During outdoor activities, especially during the hot summer months, carry a water bottle with you and drink water regularly to avoid dehydration caused by high temperatures.
conclusion
Whether it's through drinking water, or by opting for healthy beverages like coconut water and green tea, staying well hydrated keeps our brain and body in tip-top shape.
Scientific hydration can not only improve cognitive performance, but also prevent a variety of health problems, which is a healthy lifestyle that can be easily achieved by each of us.
By practicing good hydration habits, we not only strengthen our physical fitness, but we also keep our brains nimble and sharp, investing in our health and ensuring that we perform well in all aspects of our lives.
What experiences and insights would you like to share? Feel free to leave a message in the comment area!