It may seem strange that something as simple as drinking enough water can affect your brain. But research shows that hydration status, brain function, and mood are closely linked.
Even mild dehydration can cause headaches, low energy levels, and changes in mood and mental status, which is especially important for teenagers who are expected to concentrate all day at school. The good news is that there are plenty of ways you can get enough to drink each day.
Why you become dehydrated
Teenagers are particularly vulnerable to dehydration due to your high activity level and high ratio of body surface area to mass (meaning that when you sweat, you lose more of your body’s water than an adult does).
Teenagers tend to underestimate how much and how often you need to drink. Even in situations where water is readily available, you may not realize you should be drinking throughout the day, or you may forget to do so.
Psychological effects of dehydration
While the physical effects of dehydration have been studied for decades, the impact of dehydration on mental status is a relatively new area of research. Studies in teenagers are newer still, but you tend to confirm the results of studies in adults.
Even low levels of dehydration can affect your mood, energy level, and ability to concentrate. Poor hydration is correlated with a variety of physical and mental complaints, including:
• Anxiety
• Depressed mood
• Difficulty concentrating and staying on task
• Fatigue
• Headaches
• Poor short-term memory
Physical signs of dehydration
By the time you feel thirsty or need a drink, your body may already be dehydrated. Experts say that the thirst mechanism is not triggered until hydration levels are already significantly lower than needed for ideal functioning. This is why you should drink water throughout the day, before thirst develops.
Watch for these important signs of mild to moderate dehydration
• Dry, cool skin
• Dry or sticky mouth
• Fatigue or dizziness in an older child
• Few or no tears when crying
• Headache
• Thirst
• Urine that is darker than pale yellow
Severe dehydration may be indicated by one or more of the following:
• Confusion or irritability
• Lack of urine in a 12-hour period
• Loss of consciousness
• Rapid breathing or heartbeat
• Sunken eyes
• Urine that is dark yellow and/or has a strong odor
Although plain water is the best choice for staying hydrated, the availability of sweetened and flavored drinks means that you don’t always reach for water first. To increase their water intake, try these strategies:
• Add flavor and color. Infuse water with flavor by adding berries, watermelon, pineapple, cucumbers, lemons, or limes. Try using frozen fruit in place of ice cubes, or freezing ice cubes with berries in them.
• Factor in friends. Buy special cups or water bottles with your favorite characters.
Make it accessible. Bring water bottles wherever you go.
