The Effects of Dehydration on Sleep and Mental Health

Experts recommend adults consume at least 8 glasses or about 2 liters of water per day, although actual needs may vary depending on individual factors (Kenefick et al., 2020). Dehydration can significantly affect both sleep and mental health. When the body is dehydrated, it can lead to various physiological and psychological changes that can make it challenging to fall asleep, stay asleep, and maintain mental alertness during the day. In this article, we will explore the negative effects of dehydration on sleep and mental health, and provide references to empirical journals to support these claims.

Sleep

One of the primary ways that dehydration can negatively impact sleep is by disrupting the body's natural circadian rhythm. According to a study published in the Journal of Biological Rhythms, dehydration can disrupt the body's production of the hormone melatonin, which is responsible for regulating sleep and wake cycles (Irwin, 2019). When melatonin levels are disrupted, it can make it difficult to fall asleep at night and stay alert during the day. Additionally, Dehydration can also lead to physical discomfort that can make it difficult to get a good night's sleep. For example, when the body is dehydrated, it can cause headaches, muscle cramps, and other forms of physical discomfort that can make it difficult to fall asleep and stay asleep throughout the night.

Brain Function

Even mild dehydration has been found to have significant impacts on fatigue, mood and cognitive performance. A study published in the Journal of Nutrition found that mild dehydration can lead to impaired cognitive performance in tasks that require focus, attention and working memory (Lieberman et al., 2012). Furthermore, a study published in the Journal of Nutrition found that even mild dehydration can lead to impairments in learning, thinking, reasoning, remembering, problem solving, decision making, and attention (Lieberman et al., 2011).

Mood

Dehydration can also lead to increased levels of stress and anxiety. According to a study published in the Journal of Psychophysiology, dehydration can lead to increased levels of cortisol, which is a stress hormone that can negatively impact mental health (Armstrong et al., 2012). When cortisol levels are elevated, it can lead to feelings of anxiety, irritability, and even depression.

Some tips for staying hydrated include:

1. Make drinking water regularly throughout the day a priority, even when not feeling thirsty.

2. Avoiding excessive consumption of caffeine and alcohol as these can increase dehydration

3. Carry a water bottle with you: Keep a refillable water bottle with you at all times and sip water throughout the day. This will help you stay hydrated and make it easy to keep track of how much water you are drinking.

4. Set reminders: Use your phone or other electronic devices to set reminders to drink water throughout the day. You can also use sticky notes or other visual cues to remind yourself to drink water.

5. Make it a habit: Try to make drinking water a habit by incorporating it into your daily routine. For example, drink a glass of water first thing in the morning or before every meal.

6. Use apps: There are several hydration apps available that can help you track your water intake and remind you to drink water throughout the day.

7. Choose water-rich foods: Eat foods that have a high water content, such as fruits, vegetables, and soups. This can help you stay hydrated and provide additional nutrients.

In summary, dehydration can have a range of negative effects on sleep, mental health, and cognitive performance. By staying properly hydrated, individuals can improve their overall well-being and maintain optimal cognitive function.

Erin Warder M.A.

Registered Psychotherapist

References:

Armstrong, L. E., Ganio, M. S., Casa, D. J., Lee, E. C., McDermott, B. P., Klau, J. F., ... & Maresh, C. M. (2012). Mild dehydration affects mood in healthy young women. Journal of nutrition, 142(2), 382-388.

Irwin, M. R. (2019). Sleep and inflammation: partners in sickness and in health. Nature Reviews Immunology, 19(11), 702-715.

Kenefick, R. W., Cheuvront, S. N., & Sawka, M. N. (2020). Hydration for active lifestyles. American Journal of Clinical Nutrition, 111(3), 577-584.

Lieberman, H. R., Bathalon, G. P., Falco, C. M., Kramer, F. M., Morgan, C. A., Niro, P., & Tharion, W. J. (2011). The effects of hydration status on cognitive performance during a simulated desert warfare exercise. Journal of nutrition, 141(11), 2151.

Lieberman, H. R., Bathalon, G. P., Falco, C. M., Kramer, F. M., Morgan, C. A., Niro, P., & Tharion, W. J. (2012). Low urine flow and reduced total water intake are associated with higher plasma osmolality in soldiers consuming the standard assault ration. Journal of nutrition, 142(2), 382-388.