Hydration a key element for cognitive health

Hydration is a fundamental aspect to maintain a healthy organism. Approximately 70% of our body is made up of water, and in the case of the brain, this percentage is even greater. Therefore, it is essential to maintain a correct fluid intake so that our body works correctly and minimizing the appearance of health problems.

Content

• Hydration and its relationship with memory
• The cognitive impact of dehydration on the brain
• Tips to maintain adequate hydration
  • References

Hydration and its relationship with memory

As we all know, water is an essential component of our body and plays a crucial role in its functioning. The relationship between water and memory is particularly interesting. Memory is a cognitive function that allows us to code, store and recover information. For these processes to be carried out efficiently, our brain needs to be well hydrated.

Dehydration, even at mild levels, can have a significant impact on our memory and other cognitive functions. When we are dehydrated, blood flow and oxygen supply to the brain can decrease. This can affect the ability of the brain to function optimally, which can result in difficulties with memory and concentration.

The cognitive impact of dehydration on the brain

One of the aspects of dehydration that often goes unnoticed is its impact on cognitive performance. Even Mild dehydration can affect aspects such as attention, memory and reaction time. This is because dehydration can cause a reduction in blood flow and oxygen supply to the brain, which can affect its ability to function optimally.

Recently, a team of researchers from the Human Nutrition Unit of the University Rovira I Virgili (URV), the Institut d'Estsepació Sanitària Pere Virgili (IISPV) and the Center of Recerca Biomèdic Xarxa of Pathophysus of L'Obesitat I The Nutritional ( CIBEROBN) has carried out a study that sheds light on the relationship between hydration levels and cognitive function in overweight or obesity adults.

This study, published in BMC Medicine, examined the relationship between water intake, hydration state and changes in cognitive performance for a period of two years. The study was carried out with a 1957 adult cohort (from 55 to 75 years) overweight/obesity and metabolic syndrome. The participants completed food and drink frequency questionnaires, as well as a series of neuropsychological tests at the beginning of the study and after two years.

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The hydration status was determined by calculating serum osmolarity and categorized into three levels: hydrated (serum osmolarity < 295 mmol/L), deshidratación inminente (osmolaridad sérica 295-299.9 mmol/L) y deshidratado (osmolaridad sérica ≥ 300 mmol/L). La ingesta de agua se evaluó en términos de agua potable total y agua total de alimentos y bebidas, y se comparó con las recomendaciones de la Autoridad Europea de Seguridad Alimentaria (EFSA).

The results showed that 80.2% of the participants complied with the reference values ​​of the EFSA for an adequate intake. However, serum osmolarity indicated that 56% of the participants were physiologically dehydrated. It was found that a lower state of physiological hydration (that is, greater serum osmolarity) was associated with a greater decline in the global cognitive function during the period of two years. No significant associations were observed between the intake of drinks and/or food and changes in global cognitive function for two years.

In summary, A reduced physiological hydration state was associated with greater reductions in global cognitive function For a period of two years in older adults with metabolic syndrome and overweight or obesity. More research is needed to evaluate the impact of hydration on cognitive performance for a longer period.

Tips to maintain adequate hydration

As we can see, it is essential to maintain a correct hydration to preserve our cognitive abilities as we age. Here are some practical tips to improve your hydration:

1. Drink a lot of water: Try to drink at least between 8 and 10 glasses of water a day, and more if you do any physical activity.
2. Consume foods rich in water: Fruits and vegetables such as watermelon, cucumbers, strawberries and lettuce have a high water content and can help you maintain good hydration.
3. Establish reminders: Remarking program on your mobile to drink water throughout the day.
4. Carries a bottle of water with you: Having a bottle of water will help you stay hydrated.

Remember, maintain proper hydration is not only beneficial for your physical health, but also for your cognitive health. Take care of your body, take care of your mind!

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References

• Water intake, hydration state and 2 -year changes in cognitive performance: a prospective cohort study. https: // bmcmedicine.biomedcentral.com/articles/10.1186/S12916-023-02771-4