Can Dehydration Make Someone Feel Anxious?
Medically reviewed by Kira Graves, PhDMedically reviewed by Kira Graves, PhDDehydration occurs when you haven't consumed enough fluids to make up for fluid loss. Symptoms commonly include feeling thirsty and light-headed, having a dry mouth, and urinating less. A lesser-known side effect is that dehydration can lead to anxiety.Drinking water is beneficial for physical and mental health in many ways, such as aiding digestion, easing joint movement, and even regulating blood pressure and temperature. It also affects mood.
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The Link Between Dehydration and AnxietyDehydration can cause anxiety, although this tends to be a mild effect that can be resolved with rehydration (restoring fluid). Multiple studies have found that people who are dehydrated experience increased anxiety and tension.In a study of 188 men, the dehydrated group had a significantly higher anxiety level than the adequately hydrated group.In an experimental study in which participants were purposefully dehydrated, the dehydrated group had significantly more anxiety than a hydrated control group.Based on their other results, the researchers theorized that dehydration increases anxiety due to its effects on autonomic adaptation, particularly a reduced heart rate variability (HRV) that occurs during dehydration.Autonomic adaptation refers to the body's unconscious processes (like breathing, heart rate, or digestion) and their ability to respond to environmental challenges. HRV is the variation in time between heartbeats and is a signal of cardiovascular fitness and stress levels.Other Ways Dehydration Can Affect MoodDehydration can affect your mood in a variety of ways. This makes sense; 75% of our brain mass is water.Dehydration can make you feel confused and fatigued. It can also affect your short-term memory and attention. Symptoms, like headaches or dizziness, can also make you feel irritable and have a shorter-than-normal temper.Signs of DehydrationSome common signs of dehydration include:Darker-colored urine (orange or dark yellow)Dry mouth, lips, and tongueFeeling thirstyHeadacheLight-headedness or dizzinessStrong-smelling urineSunken eyesTirednessUrinating less than usualIf dehydration is more severe, symptoms may include:ConfusionFaintingNot urinating at allRapid breathingRapid heartbeatBabies and young children who are dehydrated may develop a sunken soft spot on the top of their heads. You may also notice them not crying tears and not wetting their diapers as frequently.How to Deal With Dehydration and AnxietyIf you think that your anxiety is stemming from dehydration, the best thing to do is rehydrate yourself. Sip fluids slowly, and try to get out of the sun if that's relevant.If this is a regular occurrence, use the tips below to boost your water intake.The amount of time it takes to recover from dehydration depends on how much fluid you lost. Mild to moderate dehydration could take a few hours or up to a day to recover from fully. Severe dehydration may require a hospital visit for intravenous fluids and take up to three days to recover from.How Much Water Should I Drink Per Day?According to the Institute of Medicine guidelines, adult males should aim to drink 13 cups daily, and adult females should drink 9 cups daily. Foods provide additional fluids, making the total daily water intake 15.5 cups for men and 11.6 cups for women.You may need to drink more water if the weather is hot or you're sweating and physically active. Being sick, particularly running a fever, having diarrhea, or vomiting, can also dehydrate you. It's important to drink plenty of fluids in those circumstances.
A Note on Gender and Sex TerminologyVerywell Health acknowledges that sex and gender are related concepts, but they are not the same. To accurately reflect our sources, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.
Tips to Boost Water IntakeDrinking enough water every day is so important for mood and health, but some people can find it tricky to meet the daily recommendations.Remember that fluids besides plain water and liquids from your food can help keep you hydrated.Some ways to get yourself to drink more water include:Add flavorings to your water, like cucumber, lemon, or lime alter the flavor of plain water.Drink water with every meal.Keep a reusable water bottle with you at all times.Opt for water instead of alcohol or sugary drinks like soda.Order water when you dine out.Use a water bottle with motivational time markers.Tips to Prevent AnxietyPreventing anxiety is not as simple as drinking enough water, although this will help. Limiting caffeinated and alcoholic drinks and focusing on plain water can be beneficial.Some ways to prevent or manage anxiety include:Eat a well-balanced diet.Get regular exercise (at least 30 minutes, five times a week).Know your anxiety triggers.Practice mindfulness and breathing techniques.Set small, attainable daily goals.Talk to a therapist or loved one.You may also benefit from practicing the 3-3-3 rule for anxiety. This entails identifying three things that you can see, three things you can hear, and three ways to move your body in the moment. Doing this can help bring you back to the present moment and release worries.SummaryDehydration has many physical consequences, but it can also affect moods. One way it does this is by increasing anxiety levels. This is likely due to the stress on the body from not having enough fluids, making it harder to regulate bodily processes like heart rate, which can make you feel anxious.Drinking enough water per day is important for overall physical and mental health. Read the original article on Verywell Health.
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