Proper water consumption plays an important role in many bodily functions, including regulating temperature, transporting nutrients and oxygen to cells, flushing out waste, lubricating joints, protecting organs and tissues, digestion, and brain function.
Staying hydrated also helps prevent fatigue, supports physical performance, and can even contribute to better mental well-being. Read on to learn about the benefits of drinking water for both your physical and mental health, including mood and cognitive function.
What is mental well-being?
Mental well-being, or mental health, is an umbrella term used to describe your emotional, psychological, and social well-being. It impacts how a person thinks, feels, acts, handles stress, and interacts with others. Globally, more than one billion people live with a mental health condition; it is therefore important if you are feeling mentally unwell, to reach out to a medical professional with the requisite training, including those who have studied online mental health nurse practitioner programs.
Many factors can influence a person’s mental well-being, including life experiences and lifestyle; however, some studies indicate that a person’s access and intake of water can also play a role.
The link between hydration and mental well-being
Several recent studies have examined the link between hydration and mental well-being.
In a study posted on PubMed Central, researchers investigated the relationship between plain water drinking and the risk of depression and anxiety among a sample of Iranian adults. A validated Iranian version of the Hospital Anxiety and Depression Scale was used to assess anxiety and depression, while water consumption was assessed by asking for the number of glasses of water consumed daily. The study showed that as water consumption decreased, the risk of depression increased, although anxiety levels remained steadier despite the level of water intake.
A Guardian investigation looked into the price of water and sewage, and the impact of rising bills on mental health. Researchers surveyed residents from low-income neighborhoods in Detroit, where at least 141,000 have been disconnected since the city filed for bankruptcy in 2014, as part of a widely condemned debt-collection policy. Overall, insecurity regarding access to water was significantly linked to psychological distress, and the mental health impact was greatest among people who had recently received a shutoff notice. Residents who had previously been disconnected, and those who felt bills were unaffordable, also reported psychological distress.
Finally, a literature review of over 250,000 studies conducted over the last 20 years was conducted to assess how waterscapes impacted the psychological and mental health of the general population. Electronic journal databases were used to analyze the studies through keyword identification, including “water”, “waterside”, “mental health”, and “psychological health”. Additionally, high-impact articles of the last 20 years were also included. The results indicated waterscapes do offer benefits for psychological and mental health, even more so than green spaces. These benefits can be experienced in two ways: through the contribution of the waterscape itself to psychological health and through exercising in waterscapes. There was also evidence waterscapes improved health through mitigation (reduced urban heat island), instoration (physical activity and state nature connectedness), and restoration (reduced anxiety/attention fatigue).
Water is important. How do I stay hydrated?
To stay hydrated, you must drink before you even feel thirsty. This is particularly important if you are being physically active or if it is a hot day. Sipping water throughout the day is the best way to stay hydrated. You can get water from any fluids, including tea, coffee, fruit juice, milk, soup, and soft drinks. You will also get about one-fifth of the water you need from food.
Some tips to help you consume more water include:
- Carry a reusable water bottle with you at all times
- Keep your water chilled in the fridge on hot days
- Flavor your water with lemon, mint, or strawberries if you find it hard to drink plain water
- Have water easily accessible during mealtimes
What happens when you don’t drink enough water?
As well as impacting your long-term mental health, not drinking enough water can also make you physically ill. Severe dehydration can lead to dizziness and collapse.
If you are showing signs of dehydration, immediately have a glass of water, and seek medical advice if you do not feel better. Common signs of dehydration include:
- Feeling thirsty
- Dark-colored urine
- Headaches
- Dry skin, tongue, or mouth
- Tiredness or irritability
- Light-headedness or fainting
Water is an essential part of a healthy, balanced diet. The latest research shows it has the potential to benefit both your physical and mental health, so it is important to give yourself plenty of fluids throughout the day, to ensure you best support your overall health and well-being in both the short and long-term.
