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You probably know when you are dehydrated and it's time to reach the water. However, you might not be aware that even being slightly dehydrated can affect your mental performance. In addition, if you are not sure whether you are mildly dehydrated, the signs may be more subtle and tend to manifest as mood swings and cerebral fog. In other words, you might just think that you are tired when you really just need a drink (or five) of water.
A study published in the journal Medicine and Science in Sports & Exercise found that mild dehydration can adversely affect cognitive performance, particularly when performing tasks involving high blood pressure. attention, executive function and motor coordination. "We find that when people are slightly dehydrated, they do not perform as well on tasks that require complex treatment or on tasks that require a lot of attention," Mindy Millard-Stafford, author of the study and director of the Exercise. Laboratory of Physiology at Georgia Institute of Technology, said NPR Morning Edition.
But, what is a slight dehydration? According to the study, mild dehydration means that you are about 2% dehydrated – the equivalent of 33 ounces of water perspiration. In addition, this low level of dehydration may not trigger thirst, which means that you probably will not be aware that you are dehydrated at all.
Another study published in the journal Physiology & Behavior found that being even 1% dehydrated can cause deficits in visual and functional memory and executive function in young women in good health. The good news is that the detrimental effects of mild dehydration can be reversed by drinking water to replenish your fluids. "I absolutely think that there could be great implications of having a mild cognitive impairment with small amounts of dehydration," said Doug Casa, professor of kinesiology at the University of Connecticut, and CEO of the Korey Stringer Institute, NPR
. mild dehydration include dizziness, lightheadedness or tiredness, dry mouth, and having urine that is more yellow than is normal for you, according to the eMedicineHealth website. Another study published in the Journal of Nutrition revealed that mild dehydration may also result in increased mood swings. "Hypothalamic neurons detect dehydration and may signal mood-regulating higher order brain regions when initial physiological indicators of dehydration appear, resulting in poor mood and symptoms," the study says.
If you do not know why you're getting a case of mid-morning grankies, feeling better could be as simple as drinking water. "The critical point here is that if you want to maintain your mood at optimal levels, you have to maintain your hydration," said Harris Lieberman, a research psychologist at the Institute of Environmental Medicine Research at the University of Ottawa. American army who led the new study. . "These dehydration levels are not extreme, and could occur in normal life."
So, how much water should you drink? According to the Mayo Clinic, National Academies of Science, Engineering and Medicine recommend 11.5 cups a day for women (15.5 cups for men), which is a few cups more than you probably have not been all life for men).
In addition, you must take into account things like rest or exercise, outdoor temperature and your general health. If you have lost more fluids than normal due to illness, if you sweat a lot or there is a heat wave, you need to drink more water. You consume about 20% of your daily water intake by consuming food and other beverages. During the summer, it 's a good idea to opt for some foods that are mainly made up of water to make sure you stay hydrated.
I carry a bottle of water everywhere because I have trouble drinking enough water. If you are in a long day of meetings, it is recommended to make sure that you do not sleep and that you are not grumpy. Because, when you are slightly dehydrated, the solution to feel better quickly is simple. Just add water. #TheMoreYouKnow
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