Brain Healthy Hydration

Whatever you put into your body affects your brain.  Have you ever stopped to think about how your hydration choices affect your brain?  Hydration is a vital part of optimizing brain health.  Your brain is about 80% water.  Properly hydrating is crucial for mental health. Choosing brain-healthy hydration includes being mindful of both quantity and quality of hydration.  Regarding hydration quantity, it is important to know that even mild dehydration can impair cognitive function, mood regulation, energy levels, stress response, and sleep quality.  Aim to drink half your body weight in ounces of water daily.  Do some quick math.  How many ounces is that for you?  Add extra if you are being physically active or sweating from being outside in a warm climate.  In regards to hydration quality, read below for brain-healthy drink options and drinks to limit or avoid.
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Drinks to Limit or Avoid

• Caffeine: Can be addicting, increase stress, increase anxiety, increase irritability, reduce blood flow to the brain and disrupt sleep.  When people neglect natural ways of getting energy (sleep, diet, exercise, rest, supplements, hydration) and rely on artificial energy (from caffeine), that can deteriorate health.
  
• Soda and Energy Drinks: Aside from negative effects of caffeine listed above, these can cause blood sugar fluctuations, mood swings, inflammation and cognitive issues.
  
• Sugary Drinks: Lead to mood swings, low energy, brain fog, addiction, depression, anxiety, stress and inflammation. This includes fruit juice.
  
• Alcohol: Disrupts mood (depression, anxiety, stress, irritation), disrupts restorative sleep, disrupts cognitive function, disrupts decision making and increases chances of suicidal thoughts.
  
• Dairy Drinks: can lead to brain inflammation
  
• Artificial Sweeteners/Colors: Increase anxiety, stress, and cognitive issues.
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Brain-Healthy Drink Options

• Spring Water: Essential for hydration. Has sodium, potassium, calcium and magnesium in it.
  
• Electrolyte Water: Supports better hydration.
  
• Purified Water: Good for you, but lacks sodium, potassium, calcium and magnesium.
  
• Sparkling Water: Hydration with carbonation and flavors.
  
• Spa Water With Fruit: Hydration, flavor and vitamins
  
• Coconut Water: Provides potassium and magnesium.
  
• Non-Dairy Milks: Contains healthy fat, vitamins, minerals, anti-inflammatory properties and blood sugar regulation.
  
• Green Tea: Contains antioxidants and L-theanine to improve focus and calm.
  
• Healthy Shakes: Include non-dairy milk, protein powder, and fruits/veggies for essential vitamins and minerals.
  
• Organic Black Decaf Coffee: Rich in antioxidants.