Many factors can influence anxiety, and while it might not be immediately obvious, dehydration is one of them.
Not drinking enough water can affect your body and mind, potentially leading to increased feelings of anxiety. Understanding this connection can help you manage anxiety symptoms by keeping hydration in check.
What’s the connection between dehydration and anxiety?
A variety of factors causes the link between dehydration and anxiety:
Physiological stress
- When you’re dehydrated, your body experiences physical stress. 1
- This stress can trigger your body’s “fight or flight” response, a state that naturally increases anxiety as your body prepares to handle the perceived threat of dehydration.
Brain function
- Proper hydration is crucial for optimal brain function. 2
- Dehydration can lead to reduced cognitive performance, which includes impairments in concentration, memory, and mood regulation.
- This cognitive strain can contribute to feelings of anxiety, as you may feel less capable of managing daily tasks or challenges.
Hormonal imbalance
- Dehydration affects the balance of hormones in your body, including cortisol, the stress hormone. 3
- Elevated cortisol levels can lead to increased feelings of anxiety and nervousness.
Blood flow and oxygen levels
- Lack of adequate hydration can decrease blood flow and lower oxygen levels throughout the body, including the brain.
- This reduction can worsen anxiety symptoms by making you feel dizzy, lightheaded, or overly fatigued.
Can anxiety make you dehydrated?
While it’s well-established that dehydration can contribute to the development of an anxiety disorder, the relationship between anxiety and dehydration can also work in reverse. Here’s how anxiety might lead to dehydration:
Increased respiratory rate
- When anxious, you might breathe faster and more shallowly—a process known as hyperventilation. 4
- This rapid breathing can make you anxious while exhaling more moisture from your lungs.
Reduced fluid intake
- High levels of stress and anxiety can disrupt regular eating and drinking habits.
- You might drink less water because you are not focusing on self-care or feel too overwhelmed to maintain normal routines.
Sweating
- Anxiety can trigger sweating — another way the body loses water. 5
- During intense episodes of anxiety or panic attacks, excessive sweating can deplete the body’s water levels more quickly than usual.
The diuretic effect of caffeine
- People with anxiety might consume more caffeinated beverages like coffee or soda to help manage their fatigue.
- Caffeine has diuretic properties, which might increase fluid loss and contribute to dehydration. However, this happens if you consume a large amount of caffeine. 6
What are the signs of dehydration?
Dehydration can manifest through various symptoms, some more obvious than others. Awareness of these signs can help you take timely action to rehydrate and prevent further health complications. Here are key indicators that you might be dehydrated:
- Thirst: While this might seem obvious, feeling thirsty is a primary signal that your body needs more fluids.
- Dry mouth and lips: A lack of moisture in the mouth and lips is a common sign of dehydration.
- Reduced urine output: Less frequent urination than usual, or darker yellow urine, can indicate dehydration.
- Fatigue: Feeling unusually tired can be a symptom of dehydration, even without extensive physical activity.
- Headaches: Dehydration can cause headaches or worsen existing ones because dehydration reduces your brain’s fluid supply, causing it to shrink slightly and pull away from the skull. 7 This tension can lead to discomfort or pain.
- Dizziness or lightheadedness: These sensations may occur because of reduced blood volume and pressure due to low fluid levels.
- Dry skin: Your skin may become less elastic, which you can test by gently pinching. If it doesn’t bounce back quickly, you might be dehydrated.
- Irritability: Changes in your mood, such as becoming easily irritated or confused, can also indicate dehydration.
What can we do to prevent dehydration?
Staying properly hydrated is crucial for maintaining overall health and preventing dehydration’s uncomfortable and potentially serious symptoms. Here are several ways to remain adequately hydrated throughout your day:
- Consistent fluid intake: Drink fluids regularly throughout the day. Don’t wait until you feel thirsty, as thirst is a sign that dehydration has already begun. Set reminders if necessary.
- Monitor fluid loss during activities: Increase fluid intake during exercise or any activity that causes excessive sweating. For every pound of sweat you lose, drink about 16 ounces of water. 8
- Eat water-rich foods: Incorporate fruits and vegetables with high water content into your diet. Cucumbers, celery, oranges, and watermelon can help boost your hydration.
- Limit diuretics: Caffeine and alcohol might increase the risk of dehydration if consumed carelessly. Moderate your intake of coffee, tea, and alcoholic beverages, especially when you’re feeling dehydrated.
- Carry a water bottle: Always have a water bottle on hand, whether at home, work, or running errands. This makes it easier to drink water throughout the day.
- Use an app: Consider using a smartphone hydration tracker app, which can help you track how much water you drink and remind you to drink regularly.
- Check the weather: Hot or humid weather can increase the need for water. On warm days, be proactive about increasing your water intake to compensate for the increased loss through sweat.
- Be aware of your environment: Air-conditioned and heated environments can also sap moisture from your body. Drink extra fluids if you spend long hours in these settings.
How much water should I drink?
Proper hydration is crucial for health; knowing how much water to drink daily is key to maintaining balance.
General Guidelines
- The “8×8 rule” is a common recommendation. It suggests drinking eight 8-ounce glasses of water daily, about 2 liters, or half a gallon.
- This rule provides a baseline for average adults under typical conditions.
Individual needs
- Water needs can vary significantly based on factors such as body weight.
- A more tailored guideline is to drink between half an ounce and one ounce of water per day for each pound you weigh.
- For instance, someone weighing 160 pounds might aim for 80 to 160 ounces of water daily.
Consider activity levels
- Physical activity increases water loss through sweat. To compensate, it is essential to drink extra water before, during, and after exercise.
- For intense or long-duration exercise, consider a sports drink to replenish electrolytes.
Monitor urine color
- Urine color is a practical hydration indicator. Aim for pale straw-colored urine as a sign of proper hydration.
- Dark yellow or amber urine often indicates dehydration.
Environmental factors
- Environmental conditions such as heat, humidity, or high altitude can increase fluid requirements.
- Adjusting your intake on hot days or when spending time at elevation is crucial to avoid dehydration.
Health conditions and life stages
- Certain health conditions (like diabetes or kidney disease) and life stages (such as pregnancy and breastfeeding) may require additional hydration.
- Consult with a healthcare provider for personalized advice.
Final thoughts
The connection between anxiety and dehydration is a clear reminder of how closely our physical health is connected to our mental well-being.
Staying hydrated is a simple way to help manage and reduce anxiety symptoms.
If you find that anxiety is still a persistent challenge despite taking steps to manage hydration and other lifestyle factors, it might be time to seek professional help.
Contact us today to learn more about our anxiety treatment program. Our team is here to provide the support and guidance you need to regain peace and improve your quality of life.
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Sources
- 1. El-Sharkawy, A. M., Sahota, O., & Lobo, D. N. (2015). Acute and chronic effects of hydration status on health. Nutrition Reviews, 73(suppl_2), 97-109. https://doi.org/10.1093/nutrit/nuv038
- 2. Masento, N. A., Golightly, M., Field, D. T., Butler, L. T., & van Reekum, C. M. (2014). Effects of hydration status on cognitive performance and mood. British Journal of Nutrition, 111(10), 1841–1852. https://doi.org/10.1017/S0007114513004455
- 3. Shaw, G. (2009, July 7). Water and stress reduction: Sipping stress away. WebMD. https://www.webmd.com/diet/features/water-stress-reduction
- 4. Du Pasquier, D., Fellrath, J. M., & Sauty, A. (2020). Syndrome d’hyperventilation et respiration dysfonctionnelle: Mise à jour [Hyperventilation syndrome and dysfunctional breathing: Update]. Revue medicale suisse, 16(698), 1243–1249.
- 5. Harker, M. (2013). Psychological sweating: A systematic review focused on aetiology and cutaneous response. Skin Pharmacology and Physiology, 26(2), 92–100. https://doi.org/10.1159/000346930
- 6. Passmore, A. P., Kondowe, G. B., & Johnston, G. D. (1987). Renal and cardiovascular effects of caffeine: A dose-response study. Clinical Science, 72(6), 749–756. https://doi.org/10.1042/cs0720749
- 7. Dickson, J. M., Weavers, H. M., Mitchell, N., Winter, E. M., Wilkinson, I. D., Van Beek, E. J., Wild, J. M., & Griffiths, P. D. (2005). The effects of dehydration on brain volume — preliminary results. International journal of sports medicine, 26(6), 481–485. https://doi.org/10.1055/s-2004-821318
- 8. American Heart Association. (n.d.). Staying hydrated, staying healthy. American Heart Association. Retrieved June 24, 2024, from https://www.heart.org/en/healthy-living/fitness/fitness-basics/staying-hydrated-staying-healthy
Author: Editorial Team
MAY 1, 2024