Nafeesah Allen. Clearly our level of hydration affects our brain tissue. By Nafeesah Allen.

Hydrate your body and mind -

Water plays an important role in good brain functioning. Our bodies require water to hydrate the blood and tissues, lubricate our joints, regulate temperature, and moisten the lungs to allow for breathing. So those stiff joints may actually be a lack of proper hydration!

Our brain needs to be hydrated too. A little dehydration can have a big impact. Each cell in the brain requires a tremendous amount of energy to function properly. Brain cells are sending information to other cells in your body so that they can do what they are supposed to do.

Every movement you make, whether voluntary like walking or involuntary like your heart beating starts in your brain. These vital activities require energy. And water plays an important role in providing that energy to the brain.

Our brain just works better when it is well-hydrated. Well-hydrated brains function faster, with more clarity and greater creativity. But the brain has no way to store water, so it is important to maintain hydration throughout the day.

We are continuously dehydrating. We lose water through breathing and sweating. And we breathe all night well at least you should!

So, when you wake up in the morning you will be starting the day with a water deficit. Start the day with a glass of water to re-hydrate. The impact of dehydration can be significant. A friend of mine was away on a trip. When she returned she found her mother had taken a significant slide in her health.

And the culprit was dehydration! Individuals in a British study exercised in sweat-inducing suits to reduce the hydration level of the body. After 90 minutes of sweat-inducing exercise, the researchers found that the brain tissue had shrunk away from the skull.

The change in brain size in that 90 minutes was equivalent to one year of aging. A lack of hydration also leads to difficulties with memory and staying focused. And this can become a vicious cycle.

But the people with her were not consciously encouraging her to drink. As you age, you lose your thirst trigger. And if you layer on top of that the memory loss associated with dementia, you can see how you might forget to drink.

Dehydration, even slight dehydration, adds to confusion and short-term memory loss. It is easy to forget whether or not you have had anything to drink. Prolonged dehydration will have an effect on brain cell size, shrinking the brain.

We know that many of the toxins in our environment can easily pass the blood brain barrier. Another reason to get hydrated. A general guideline to follow is one cup of water for every 20 pounds of body weight. This should keep you well hydrated.

So if you are pounds drink 5 cups of water. If you are pounds drink 10 cups of water. However, other factors can play a roll. Medications, weather or the amount of caffeine intake can act as a diuretic — requiring more water to replenish your system.

If you have someone in your life struggling with dementia, it is important to keep an eye on their hydration levels.

The confusion already associated with dementia plus the loss of a thirst trigger means they will not necessarily feel thirsty.

This can lead to a negative spiral of increasing confusion and poor health outcomes. If you have someone in your life challenged by dementia, encourage them to have a water bottle or large tumbler at hand so that they can easily consume water.

You may want to add slices of cucumber or mint leaves to make it more enjoyable to drink. Also, think about how you can make it easier for them to drink. Over-hydration, in rare but severe cases, can lead to death.

To avoid over or under-hydration, it can be useful to know your sweat rate. That way, you can work out exactly how much you should be drinking.

You can , talk to your GP or an accredited sports dietitian External Link for a fluids plan. Remember, this is your sweat rate when exercising at a particular ambient temperature. Your sweat rate will change with the temperature, so it can be useful to measure your sweat rate at different times of the year.

Water is the best drink to satisfy thirst and replace fluid lost during exercise. Drink water before you start exercising, too. Water boasts a huge list of benefits. Some athletes use sports drinks that contain electrolytes and carbohydrates, which have concentrations that allow the body to refuel during exercise.

Sports drinks may be useful if your activity is moderate to vigorous in intensity for more than 60 minutes see the Australian Dietary Guidelines External Link. However, sports drinks can be high in sugar, so consume them only if necessary. Remember that fruit and vegetables contain a high proportion of water, so a fruit snack such as oranges can help your fluid replacement.

To adequately rehydrate after your exercise session, aim to drink one and a half times the fluid you lost while exercising. Spread it over the next two to six hours. You need to drink more fluid than you lost while exercising because you continue to lose fluid through sweating and urination for some time after you have finished your session.

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How to Properly Hydrate \u0026 How Much Water to Drink Each Day - Dr. Andrew Huberman