Heads up: Before attempting any self-management techniques shared below for dehydration-related anxiety symptoms, it is essential to first consult with a healthcare professional to rule out any underlying medical conditions and ensure that the dehydration you’re experiencing isn’t a sign of a more serious issue.
In the hustle and bustle of our daily lives, it’s easy to overlook the simple yet profound impact that our basic habits, such as drinking four to six cups of water per day (according to Harvard Medical School), can have on our mental well-being.
We all know that staying hydrated is crucial for our physical health, but what if we told you that dehydration might be more than just a threat to our bodily functions?
One of the most common hydration myths is that even mild dehydration can cause anxiety. In today’s article, we are going to explore the often underestimated connection between dehydration and anxiety.
Can Dehydration Cause Anxiety Symptoms?
Yes, dehydration can potentially contribute to feelings of anxiety. When the body is dehydrated, it may affect various physiological processes, including the balance of electrolytes and hormones.
A study published in the World Journal of Psychiatry aimed to explore the relationship between plain water consumption and the risk of depression and anxiety in a large sample of Iranian adults.
The research involved 3327 participants, and water intake was categorized into three groups: < 2 glasses per day, 2-5 glasses per day, and ≥ 5 glasses per day. The results indicated that in the initial analysis, individuals consuming less than 2 glasses of water daily had a doubled risk of anxiety compared to those consuming 5 or more glasses.
Understanding the Association Between Anxiety and Dehydration
Dehydration can certainly contribute to depression, anxiety, and other mental health disorders, which affect even the simpler cognitive tasks of our daily lives.
Let’s learn more about the correlation between hydration status and anxiety by observing relevant studies on this subject.
1. Even Mild Dehydration Contributes to Anxiety In Adults
A study published in the Journal of Nutrition titled “Mild Dehydration Affects Mood in Healthy Young Women” reveals that it’s not necessary to suffer from severe dehydration to affect our mental health.
Our human body mass is made mostly of water, and even losing 1% of your body’s water levels can have a negative impact on your mood.
The study concludes that even mild levels of dehydration in healthy young women led to adverse changes in mood states, including increased anxiety, fatigue, headaches, and difficulty concentrating.
2. Drinking Water Can Provide Some Relief from High Anxiety Levels
Analyzing the findings of a significant study reveals a noticeable connection: people who regularly drink five cups or more of water each day show a reduced likelihood of experiencing depression and anxiety.
This discovery highlights the potential safeguarding impact of maintaining adequate hydration levels.
On the flip side, individuals who don’t meet this recommended water intake, consuming less than two cups daily, see their risk double, underscoring the significance of reaching daily hydration goals.
3. Symptoms of Dehydration-Induced Anxiety
Among the various symptoms and signals that suggest dehydration-induced anxiety, we have the following:
- Increased Heart Rate: Dehydration can lead to a drop in blood volume, causing the heart to work harder to pump blood. This may result in an elevated heart rate, which can mimic the physiological response seen in anxiety.
- Dizziness and Lightheadedness: Dehydration can lead to a decrease in blood flow to the brain, causing dizziness and lightheadedness. These sensations may be interpreted as anxiety or nervousness.
- Irritability and Restlessness: Dehydration can affect mood and cognitive function, leading to irritability and restlessness. These psychological symptoms can be misconstrued as anxiety.
- Difficulty Concentrating: Inadequate hydration may impair cognitive function, making it challenging to concentrate. This difficulty focusing can be perceived as anxiety or nervousness.
- Fatigue: Dehydration can cause a drop in energy levels, resulting in fatigue. Fatigue can contribute to a sense of weakness or vulnerability, which can be associated with anxiety.
5 Tips to Deal With Dehydration-Induced Anxiety
The levels of anxiety associated with dehydration can vary from person to person. Fortunately, there are a few tips that you can follow to cope with this.
1. Get a Mobile App for Anxiety
Downloading Rootd (iPhone & Android), an anxiety-relief mobile app, can be a game changer. Using technology to build healthy habits, including staying adequately hydrated to manage anxiety, can help you overcome the symptoms of anxiety and maintain proper hydration over time.
Beyond hydration reminders, anxiety apps such as Rootd offer stress-reduction techniques such as breathing exercises or mindfulness practices.
While not directly related to hydration, these features contribute to an overall reduction in anxiety levels, complementing efforts to maintain good mental health.
2. Create a Hydration Routine
Establishing a routine for hydration can help maintain optimal hydration levels.
By incorporating hydration into specific routines, such as having a glass of water upon waking up, before meals, and before bedtime, you create a consistent schedule for water intake.
This method not only helps in meeting your daily hydration goals but also serves as a reminder to prioritize this essential aspect of self-care.
3. Observe Body Signals
Pay close attention to your body’s hints about being thirsty or needing water. Sometimes, feeling anxious can occur when you’re not drinking enough water, and simply ensuring you stay hydrated might help ease those anxious feelings.
Establishing a habit of staying hydrated based on your own needs could make a noticeable difference in how you feel overall.
4. Exercise Regularly
Engaging in regular physical activity is key to a healthy lifestyle, benefiting both your body and mind.
However, it’s crucial to be mindful of your fluid intake during exercise. As you work out, your body sweats to cool down, leading to a loss of fluids. To counteract this, remember to sip water at regular intervals during your workout.
Proactive hydration is essential to prevent dehydration, especially when sweating during exercise.
5. Consult a Professional
If anxiety persists despite addressing hydration, consult with a healthcare professional or mental health expert.
A mental health professional can help explore underlying causes and provide tailored strategies to manage anxiety effectively.
Conclusion: Managing Dehydration-Induced Anxiety and Panic Attacks
In managing dehydration-induced anxiety and panic attacks, the power of mindfulness emerges as a guiding light.
By attentively listening to our body’s signals, addressing the fundamental need for hydration, and fostering a habit of mindful water intake, we unlock a pathway to tranquility.
Let each sip be a reminder not only of nourishing our bodies but also of nurturing our mental well-being.