Hydrate for the mind and body

Hydrate for the mind and body 

The link between performance and hydration is unquestionable – there’s decades of research to support it. Not only is water essential for strength, endurance and energy, it also plays a key role in other important functions like memory, concentration and mood. 

Despite this, many people still aren’t getting enough. Hydration might seem like a no-brainer (especially during activities where we expend energy and sweat a lot), but it’s very common for people to consume less water than they need. 

Why? Well, many people – athletes included – aren’t familiar with how water works in the body, let alone how much they need to support physical and cognitive functions. One study of athletes in the US found that, while participants understood the importance of rehydration while exercising, they “lack the knowledge needed to maintain hydration”. 

Not everyone is an athlete interested in peak performance, of course. But regardless of whether you spend your days in the office, the great outdoors or with your kids, the more hydrated you are, the better you’ll perform – both physically and mentally.  

Power up and power through 

If food is the body’s fuel, then water is the engine that keeps everything running smoothly. Water transports oxygen and essential nutrients like carbohydrates, proteins, fats, vitamins and minerals to our cells, which, in turn, produce energy. Essentially, water helps keep our energy levels up and our muscles moving. 

During exercise or physical activity, water plays a crucial role in temperature regulation, cooling the body down through sweat. Dehydration is also believed to impair an important process called vasodilation (where blood vessels near the skin widen to release heat).

Water can affect strength, endurance and recovery too. A 2021 study of resistance-trained women found that dehydration negatively impacted their muscular strength, endurance, the amount of effort they felt they needed to exert, and perceived recovery time. So if you’re in a dehydrated state (typically defined as losing two per cent or more of your body’s weight in fluids), chances are, you won’t be able to lift as much or run as far. 

It isn’t enough to gulp down some water right before a workout, either. According to the Australian Institute of Sport, we need to be conscious of our fluid intake throughout the day to ensure peak performance. Without consistent hydration, your performance may be limited – even if you hydrate immediately before or during exercise.

What about brain function? 

We’re glad you asked! Water is essential for maximising cognitive functions, too.

The brain’s dependence on water can’t be overstated – it’s around 70 per cent water, after all. From short-term memory functions to focusing on complex problems, research suggests water and thinking go hand in hand.

One study linked dehydration to impaired working memory and increased errors on complex cognitive performance tests; another found it affected attention span and ability to concentrate. By contrast, drinking water is associated with better performance on judgement and decision-making tasks.

Incredibly, water can also influence how we feel. While research in this area is ongoing, experts say even mild dehydration can cause a decline in mood, and may cause feelings of irritability, anxiety and/or fatigue to set in.

So the next time you find yourself fighting brain fog, making silly mistakes, giving in to road rage or simply struggling to keep your head in the game, it might be a sign to grab a glass of water and help your brain power through.

Now that we’ve covered the physical and mental benefits of hydration, we have to ask… have you replaced the fluids you’ve lost today?