Your psychological game? You may be mildly dehydrated


Your psychological game? You may be mildly dehydrated
Was it difficult to concentrate during that long meeting? Does the crossword puzzle look a bit difficult? You may be slightly dehydrated.

There is growing evidence that just a little dehydration is associated with a series of subtle effects – from emotional changes to chaotic thinking.

Mindy Millard-Stafford, director of the Laboratory of Exercise Physiology at the Georgia Institute, said: “We found that when people are mildly dehydrated, they perform poorly on tasks that require complex handling or tasks that require a lot of attention.” Technology. According to 33 studies, she published an analysis of the evidence this month.

Does the heat make you sleepy? Research shows that it can also slow down your brain
Shooting – Health News
Does the heat make you sleepy? Research shows that it can also slow down your brain
How long does it take for the summer to become hot and dehydrated? Soon, research has shown that especially when exercising outdoors.

“If I walk at medium intensity for an hour, I can achieve a dehydration rate of 1.5% to 2%,” said Doug Casa, professor of kinesiology at the University of Connecticut and CEO of the Korey Stringer Institute.

For the average person, 2% dehydration is equivalent to about one liter of water perspiration.

“Most people don’t realize how high their heat is,” Casa said. If you train hard during running, you can reach this level of dehydration in about 30 minutes.

At this level of dehydration, for many of us, the feeling of thirst is just beginning to work. “Most people don’t think their dehydration rate is 1.5%,” Casa said.

Still thirsty? It depends on your brain, not your body.
Still thirsty? It depends on your brain, not your body.
But for our body and our mental performance there have been subtle – even imperceptible – effects.

“We did dehydrate them by about 1% by telling them not to drink the same day,” said Nina Stachenfeld of Yale University School of Medicine and John B. Pierce Laboratory, who is in charge of the study.

These women participated in a test designed to measure cognitive flexibility. This is a card game that requires a lot of attention because the entire game rules are constantly changing.

Stachenfeld said: “When women are dehydrated, their total number of errors in the game has increased by about 12%.”

After the woman drank enough water, she repeated the test and their performance improved. “We were able to return the executive function to normal – in other words, back to baseline day – when they rehydrate,” the scientist said.

Dehydration does not hinder the performance of all tests; for example, women’s response time is not hindered. There has been a decline in complex tasks.

Although the study was small and funded by PepsiCo, which sells bottled water, Stachenfeld designed the methods and performed the analysis independently. Other scientists say her findings are consistent with increasing independent evidence that suggests similar conclusions.

“I definitely believe that mild cognitive deficits with a small amount of dehydration can have a major impact,” says Casa.

For example, if you are a student, a 12% increase in test errors can be important. Whether you are a pilot, a soldier, a surgeon or a scholar, many of your daily work depends on your ability to be precise and careful.

For anyone who wants to do the best work, these findings raise many questions:

How much water do we need?

There are no exact daily requirements, but there are general recommendations.

Athletes are at risk of excessive hydration
your health
Athletes are at risk of excessive hydration
A group of scholars convened by the National Academy of Engineering and Medical School a few years ago concluded that women consume an average of about 91 ounces of total water per day. For men, the recommended level is even higher (125 ounces).

Please note that this total includes water from all sources, including food and other beverages such as coffee and tea. Typically, people get about 20% of water every day from fruits, vegetables and other foods.

In addition, the demand for water varies from person to person. For example, weight and muscle mass are important. In addition, physical activity and heat exposure can increase the amount of fluid people need.

How do you know if you are dehydrated?

A simple test: the color of the urine is a good guide. In general, the deeper the color, the greater the likelihood of dehydration. The goal is to describe the hue of “light lemonade” or “straw”. A color chart by Lawrence Armstrong, a physiologist and a professor at the University of Connecticut, said it could be a useful guide.

Are older people more susceptible to dehydration?

As we grow older, we cannot recognize thirst. And there is evidence that older people are prone to the same mental acuity as others when they are slightly dehydrated.

Don’t wait until you are thirsty. A good rule of thumb is to sip liquid throughout the day. There is no need to highlight huge amounts of time; there are some risks associated with excessive hydration.

Can coffee, tea and other caffeinated beverages produce dehydration?

Recent evidence suggests that coffee has moisturizing properties similar to water. In other words, yes, a cup of Joe in your morning – or any caffeinated drink you like, can help you stay hydrated.

As we reported in 2014, people who regularly drink coffee or tea are resistant to the potential diuretic effects of caffeine.