The Role of Hydration on Cognitive function and Productivity

In a fast-paced academic environment, maintaining productivity is essential. 

Why Hydration Matters 

The human body consists of about 45-75% water, all body cells – including brain cells – require water to function properly (Mills, 2020; Smolin et al., 2020). Even mild dehydration – involving a body water loss of 1-2% – can impair cognitive function, leading to poor concentration, memory, and moodiness (Reibl & Davy, 2014). In educational settings, where academic performance is closely linked to mental sharpness and active recall, a hydrated brain becomes an integral factor that influences academic success. 

Hydration Impact on Productivity 

As our productivity is closely linked to cognitive function, hydration’s role becomes an essential tool to support you throughout academic and professional endeavours. 

The brain depends on water to create energy and support communication between cells. In addition, water helps clear out metabolic waste in the brain, and it facilitates nutrient and oxygen transport throughout the body – including the brain – to maintain internal physiological balance (Smolin et al., 2020). A hydrated brain works quickly and efficiently, by supporting peak mental performance in the following ways: 

• Sustaining focus and concentration: Adequate water intake ensures blood volume is maintained for the consistent distribution of nutrients and oxygen throughout the body and the brain, helping you stay alert for longer periods of time 

• Improving Memory: memory is crucial for recalling information during academic assessments, which may be negatively affected by dehydration 

How Much Water you Need 

Canada’s Dietary Recommended Intakes recommends a daily adequate intake of 15 or 11 cups of water for adult men and women ages 19+ (Government of Canada, 2023). Remember that this is just a guideline and not a requirement – you may need more or less depending on your overall health, activity level, environment– listen to your body and adjust your intake as needed. 

Signs of Dehydration

• Dark yellow urine and less frequent urination

• Headaches or dizziness 

• Fatigue 

• Dry mouth or skin  

• Muscle cramps 

Practical Tips to stay Hydrated throughout the Day

• Keep a water bottle with you or in sight often as a visual reminder to drink. Keeping a water bottle with you may be a helpful way to encourage you to drink first thing in the morning and before bed. 

• Snack on foods with naturally high water content, cucumbers, watermelon, and apples are a few! 

• Make water your beverage with every meal as an easy way to increase your intake. 

• Set reminders on your phone to take regular sips of water throughout your day.

References

Mills, B. (2020). Can Dehydration impair Cognitive Function? Cognitive Vitality. https://www.alzdiscovery.org/cognitive-vitality/blog/can-dehydration-impair-cognitive function#:~:text=The%20adult%20human%20body%20contains,properly%2C%20leading%20to%20cognitive%20problems. 

Riebel, S. K., & Davy, B. M. (2013). The Hydration Equation: Update on Water Balance and Cognitive Performance. ACSMs Health and Fitness Journal. (6):21–28. doi: 10.1249/FIT.0b013e3182a9570f  

Smolin, A. L., Grovsenor. N. M., Gurfinkel, D. (2020). Nutrition Science and Applications. Wiley. 

Health Canada (2023). Dietary reference intakes tables. Government of Canada. https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables.html