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Effect of Hydration and Dehydration on Cognitive Function

Rebekah Kuschmider
Rebekah Kuschmider
December 13, 2023
•
4
min read
Technically reviewed by: 
Diagnox Staff
Effect of Hydration and Dehydration on Cognitive Function
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It's commonly known that the human body is about 60% water. Less widely known is that the human brain has a greater percentage of water than the rest of the body. The brain is 73% water [1].

Maintaining proper hydration levels in the brain and body is important for both physical and cognitive performance. Even a 1% or 2% loss of bodily water can affect basic cognitive functions like attentiveness, mood, and memory [2].

Learn more about how hydration levels affect cognition. 

Hydration and Cognitive Functions

Research shows that being adequately hydrated may improve cognitive functions. Two different studies with school-aged children found that participants performed better on memory and cognitive tests when they had recently had water to drink [3, 4].

A study looking at how hydration affects older adults found that women had lower scores on tests of memory and attention when they had lower hydration levels. Men weren't affected the same way [5].

Being dehydrated can also affect mood, particularly for women. It may make you feel tired, cranky, or foggy. One study of adults between the ages of 20 and 23 showed that women experience fatigue, mood changes, and difficulty concentrating [6]. Another study showed that men in the same age range experienced loss of concentration and increased anxiety due to exercise-induced dehydration [7].

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How Much Water Is Enough?

Figuring out how much water you need to support optimal brain function isn't an exact science. Most adults need approximately 2 to 3 liters of water each day. You may need more if you exercise strenuously, have health conditions, or take medication that requires more fluids. However, even a little bit of water may help restore mental focus. One study showed that 25ml of water improved attention, even if that amount of water didn't completely satisfy feelings of thirst [8].

Drinking enough water is helpful, but too much water can be a problem, particularly for people with heart, kidney, or liver disease. Overhydration, while rare among healthy adults, can have negative effects on brain function, causing symptoms such as distractibility and lethargy. [9].

You can talk to your doctor about how much water you should be drinking each day. 

Remember to drink enough water to stay hydrated throughout the day.

Home Testing for Hydration

You can maintain proper hydration levels by drinking water or other non-alcoholic drinks, and only consume caffeinated beverages during the day.  Fruits and vegetables are also a healthy option for adding fluids to your daily routine. 

You can also use home hydration test strips like the hydration urine test strip to check hydration levels. The hydration test strip measures ten different parameters in urine, including specific gravity of urine, which can tell you if you are adequately hydrated.

References

[1] Water Science School Staff, "The Water in You: Water and the Human Body," U.S. Geological Survey. [Acessed December 13, 2023]

[2] Riebl, S. K., & Davy, B. M, "The Hydration Equation: Update on Water Balance and Cognitive Performance," ACSM's Health & Fitness Journal. [Accessed December 13, 2023]

[3] Edmonds, C. J., & Burford, D, "Should children drink more water?: the effects of drinking water on cognition in children,". Appetite. [Accessed December 13, 2023]

[4] Benton D, Burgess N. Benton, D., & Burgess, N, "The effect of the consumption of water on the memory and attention of children," Appetite. [Accessed December 13, 2023]

[5] Bethancourt, H.J., Kenney, W.L., Almeida, D.M. et al. "Cognitive performance in relation to hydration status and water intake among older adults,"  European Journal of Nutrition. [Accessed December 13, 2023]

[6] Armstrong, L. E., Ganio, M. S., Casa, D. J., Lee, E. C., McDermott, B. P., Klau, J. F., Jimenez, L., Le Bellego, L., Chevillotte, E., & Lieberman, H. R. (2012). "Mild dehydration affects mood in healthy young women," The Journal of Nutrition. [Accessed December 13, 2023]

[7] Ganio, M. S., Armstrong, L. E., Casa, D. J., McDermott, B. P., Lee, E. C., Yamamoto, L. M., Marzano, S., Lopez, R. M., Jimenez, L., Le Bellego, L., Chevillotte, E., & Lieberman, H. R. (2011). "Mild dehydration impairs cognitive performance and mood of men," The British Journal of Nutrition. [Accessed December 13, 2023]

[8] Edmonds, C. J., Crosbie, L., Fatima, F., Hussain, M., Jacob, N., & Gardner, M, "Dose-response effects of water supplementation on cognitive performance and mood in children and adults," Appetite. [Accessed December 13, 2023]

[9] Lewis III, James L, "Overhydration," Merck Manual Consumer Version. [Accessed December 13, 2023]

About the Author
Rebekah Kuschmider

Rebekah has been writing about culture, health, and politics since 2010. She has a masters degree in Arts Policy and Administration from The Ohio State University. Her work has been seen at WebMD, The Candidly, MedicineNet, YourTango, Ravishly, Babble, Scary Mommy, Salon, Role Reboot, The Good Men Project, SheSaid, Huffington Post, and Mamamia. She is a former cohost of the weekly podcast The More Perfect Union. Rebekah lives in Maryland with her husband, two kids, and a dog who sheds a lot.

About the Reviewer
This blog was
Technically reviewed by: 
Diagnox Staff

Diagnox Staff consists of a multidisciplinary team of scientists, content writers, and healthcare professionals with an expertise to create and review high-quality, informative, accurate, and easy-to-understand content for both professionals and everyday readers. Our staff follows strict guidelines to ensure the credibility and authenticity of the information, reviewing them independently and verifying them by various scientific and technical sources to ensure accuracy. Our review team believes in delivering knowledge free from bias to improve public health and well-being.

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