When people talk about mental health, they usually think of medication, therapy, or things like exercise. But the connection between hydration and mental health is rarely talked about. Staying hydrated isn’t just about giving your body energy or giving you healthy skin; it’s extremely important for your mental health too.
Let me show you some powerful connections between hydration and mental health. The science of it just might surprise you! And I’ll show you some simple ways on how to actually stay hydrated too.
How Hydration and Water Affects Mental Health
Our brains are made up of about 75% water. Isn’t that amazing? So they need a constant supply of it to function properly. Dehydration can slow down your brain’s processes, making you feel foggy, tired, and even irritable. So you may struggle with concentration or notice mood swings that seem to come out of nowhere.
When you don’t get enough water, it also impacts your body’s ability to produce serotonin—the chemical that helps regulate your mood. Low serotonin levels are linked to feelings of anxiety and depression. Water is also extremely important for the production of melatonin, the hormone that regulates sleep, which plays a big role in your mental health.
On top of that, dehydration can lead to an increase in cortisol levels, which is the body’s stress hormone. Elevated cortisol over time can cause more stress, anxiety, and difficulty managing your emotions. This makes staying hydrated really important. Did you ever think water and mental health would go hand in hand?
How Hydration and Water Affect the Stress Response
If you’ve been dealing with chronic stress or you’ve experienced trauma, staying hydrated is even more critical. When your body is under stress, it burns through water more quickly. Your adrenal glands release cortisol, which uses up your body’s water and mineral reserves.
For those recovering from trauma, hydration isn’t just about quenching thirst—it’s about helping your nervous system return to a state of calm. When your body has enough water, it can better manage the biochemical responses triggered by stress, making it easier for you to recover and find balance again.
The Role of Hydration in Managing Emotions
Your brain relies on water to keep everything running smoothly, including your ability to regulate emotions. When you’re dehydrated, you may find it harder to deal with complex feelings like anger, sadness, or anxiety. The brain just doesn’t have the resources it needs to help you manage your emotions effectively.
Being well-hydrated can make a big difference in your emotional responses. You’re more likely to feel calm and in control, even when things get tough. Hydration supports your brain’s ability to process emotions and respond to stressful situations in a more balanced way.
How Much Water Do We Really Need?
Figuring out how much water or hydration you need each day can feel a bit confusing since it depends on things like your body size, activity level, and even the climate you live in. A good rule of thumb, though, is to aim for 8-10 cups (around 2-2.5 liters) of water a day. (If this seems like a lot to you, remember how your brain is made up of about 75% water!) This can include water from all beverages and even food. Another easy approach is to drink about half your body weight in ounces—so if you weigh 150 pounds, aim for around 75 ounces of water daily.
But how do you know if you’re getting enough? A quick check is to look at the color of your urine. If it’s a pale yellow, you’re probably well-hydrated. If it’s darker, like a deep yellow or amber, it might be time to drink more. Learn to listen to your body, if you’re feeling thirsty, have a dry mouth, or feel tired for no clear reason, those can be subtle signs that your body is craving more fluids. Paying attention to these simple cues can help you stay on top of your hydration without overthinking it.
Practical Tips for Staying Hydrated and Supporting Mental Health
- Start Your Day with Water: One simple habit that can improve your hydration and mental health is drinking a glass of water first thing in the morning. Before you reach for your coffee or tea, start with water to jump-start your body after a night of rest. You can add a slice of lemon for a little vitamin C boost, which helps reduce inflammation. I personally drink at least one glass of water as soon as I wake up. I notice within a half hour or so if I forgot, because I feel more sluggish.
- Carry a Water Bottle Everywhere: It’s easier to stay hydrated when you have water with you throughout the day. Treat yourself to a pretty reusable water bottle, and carry it with you wherever you go. Sip consistently rather than waiting until you’re very thirsty—small, frequent sips help your body absorb the water more effectively.
- Eat Water-Rich Foods: Fruits and vegetables like cucumbers, watermelon, and oranges are high in water content. Adding these to your meals and snacks not only helps with hydration but also provides vitamins and minerals that are beneficial for brain health. Incorporating water-rich foods into your diet is a really simple way to boost hydration.
- Set Reminders to Drink Water: I realize how easy it is to forget to drink enough water. It definitely happens to me! Set reminders on your phone or use an app to nudge you throughout the day. Even a sticky note on your desk can be a great reminder.
- Watch for Dehydration Symptoms: This is about being in tune with your own body. Pay attention to early signs of dehydration, which aren’t always obvious. If you’re feeling tired, irritable, have a headache, or you’re having trouble focusing, it might be dehydration. Drinking water can often help relieve these symptoms. I personally live in high altitude, and dehydration symptoms can come on quick if you’re not careful!
- Try Herbal Teas for Variety: If plain water feels boring, try adding herbal teas to your hydration routine. Teas like chamomile, peppermint, and lemon balm are not only hydrating but also calming for the nervous system. They’re a soothing way to hydrate, especially during colder months. Sometimes I struggle with wanting just plain water, so teas are big for me in the cooler months. And if you’re not into teas, try adding different citrus fruits or fresh herbs.
- Be Mindful of Caffeine and Alcohol: This is a big one because caffeine and alcohol are both diuretics, meaning they can dehydrate you. You don’t have to avoid them completely, but it’s important to balance them with extra water. If you enjoy coffee, cola or a glass of wine, remember to hydrate before and after to prevent dehydration. Preferably an extra glass of water for every drink.
Hydration for Self-Care
Taking care of your mental health isn’t just about addressing your past trauma or thoughts and emotions—it’s about nourishing your body, too. Hydration plays a key role in this. When you prioritize drinking enough water, you’re giving your brain what it needs to function well and support emotional balance. I’m constantly reminding my clients to drink their water during and after our sessions for better self compassion and healing.
Incorporating hydration into your daily routine is a simple but powerful way to improve your mental clarity, stabilize your mood, and make you more resilient in the face of stress. It’s also a simple way to show you care about yourself and you that respect the life your beautiful Creator has given you.
Mindfulness and Hydration
Drinking water doesn’t have to be just a mindless task. It can be a moment of mindfulness. The next time you take a sip of water, slow down and pay attention. Notice how it feels as it moves down your throat and through your body. Is it cold or is it warm? Just notice.
Pair this mindfulness with deep breathing. Each time you drink, take a deep breath in and a slow breath out. It’s a simple way to incorporate calm and focus into your day. This small practice can help you center yourself and reduce anxiety, even if just for a moment.
Hydration and Connection
Hydration can also be a way to connect with others. Think of sharing a cup of tea with a friend. Inviting someone to share a drink can open up opportunities for conversation, emotional and spiritual support, and strengthening relationships. I realize this might seem like a small thing, but human connection is vital for our mental health.
Why Hydration and Mental Health Are So Important
So while water alone won’t solve all mental health challenges, staying hydrated is a critical piece of the puzzle. When you’re hydrated, your brain functions better, your emotions are more stable, and your body has the resources it needs to handle stress and recover from trauma.
Start with small, simple steps—like drinking water in the morning or carrying a water bottle with you. Pay attention to how hydration impacts your mental clarity, mood, and overall sense of well-being. Over time, this small habit can become a wonderful foundation for your mental health and self-care routine.
Remember to drink water, be kind to yourself, and give your brain the support it needs to help you thrive. Take care of the gift you were given, your precious life.
