How does hydration benefit our mental health? Here's what to know

As winter is drawing to a close (at least it appears to be) I think back on some of my farm life wintertime memories. As a young girl, I remember the sound of the furnace blower kicking in, and if it was the weekend, the sweet realization that there was no need to get up for school. Instead, it was a chance to snuggle down deeper under the blankets and drift back to sleep. I also remember my dad coming into the house with fogged up glasses after milking the cow. I paid attention to when he came in because my job was to get the strainer, filter and empty gallon bucket ready for the pail of fresh milk. Along with milking the cow, Dad also had to chop the ice so the cows could drink and stay hydrated. Farmers and ranchers spend a lot of time and effort to keep their livestock and crops hydrated, because, obviously, livestock and crops that are not well hydrated are stressed and produce less. 

We often focus on hydration during the hot summer months, but it is important all year long. Some research shows that up to 75% of Americans are chronically hydrated! So, what are the benefits of being well hydrated? There are several, let’s take a look.

According to the National Council on Aging, even mild dehydration can affect our memory, mood, concentration and reaction time. How interesting it is to know that we can operate our farms and ranches more safely by increasing our fluids! By staying hydrated, we help our heart pumping more efficiently and put less stress on it. Otherwise, the extra strain and expended energy can make us feel tired, sluggish and less focused. Drinking more fluids helps manage our weight and aid in weight loss. One study found that increasing our water intake, replacing sugary drinks with water and drinking water before a meal all led to an average weight loss of five percent. A good water intake helps our joints stay well-lubricated which results in fewer aches and pains. Staying hydrated also helps prevent headaches and can even help prevent migraines in some people. 

Hydration also benefits our mental health too. One study found that people who drank less water had a higher risk of depression and anxiety, whereas those with a good water intake were more likely to report better mental health. Another study found that when water intake was decreased, the person’s mood was negatively affected; they were less calm, more overwhelmed and more prone to feelings of dissatisfaction.

How do we know if we are dehydrated? Some common signs include changes in our skin, i.e., dryness or redness, dry mouth, constipation, thirst, headaches, irritability, dizziness or feeling faint, rapid breathing and/or heart rate, dark-colored urine and having trouble urinating.

Knowing how important it is to keep hydrated, we may wonder how much water we actually need. The classic answer is, “it depends.” Our body weight, age, gender, activity level, environment, medications, pregnancy and breast feeding all place different demands. The standard answer of eight glasses per day doesn’t fit everyone. Another recommendation is to take your body weight and divide it into three and drink that number in ounces of fluid. For example, a 150-pound person would aim to drink fifty ounces daily, but again, that is dependent upon many other conditions too. 

What kinds of fluids and foods count toward this total? Of course, water tops the list. If drinking plain water doesn’t intrigue you, try adding slices of orange, lemon, lime or cucumber which adds a flavor zip. Other fluids count too, such as milk, fruit juice (aim for 100% juice versus some fruit “drink” which has a lot of added sugar) and herbal teas. Sports drinks may be a good option too, just be mindful of their sugar content. Caffeinated drinks such as coffee and sodas can count towards the overall goal, but be mindful of how much caffeine you’re ingesting, because caffeine can flush fluid from your system. However, most research suggests that the fluid in caffeinated drinks balances the diuretic effect of typical caffeine levels. Check out the labels on your caffeinated drinks, and/or check out the website of your favorite beverage place if your caffeinated drink is hand crafted to learn about its caffeine content. The FDA recommends a limit of four hundred milligrams of caffeine each day. Finally, we can increase our water intake by taking a slow lap through the produce aisle, or from our own gardens and fruit trees. Watermelon, cucumbers, tomatoes, strawberries, pineapples, oranges, lettuce, celery and zucchini are delicious ways to increase our water intake. Not only are we increasing our fluid intake, but we are reaping many other benefits from these foods high in vitamins, minerals, antioxidants, fibers and flavor!

A dramatic increase might produce discomfort and disruption in your day, so perhaps aim for small increases, i.e., adding one or two extra glasses a day and adding in a snack of fresh fruit during the day and a salad with your dinner. The benefits are so worth it… and so are you.

For more information on the Ask In Earnest initiative, go to www.askinearnest.org. Darla Tyler-McSherry, founder and visionary of Ask In Earnest, can be reached at askinearnest@hotmail.com.