7 Ways to Stay Hydrated (and How Hydration Impacts ADHD)

 

Managing your ADHD symptoms matters, and controlling those symptoms plays a big role in your quality of life. There are many strategies to choose from when it comes to ADHD. For example, if you struggle with time management, you might include some planning and organizing strategies in your daily routine.

But what about brain fog? Brain fog is a common ADHD symptom, and according to the experts at Harvard Health, brain fog (and task initiation and forgetfulness) can all be linked to ADHD.

Brain fog can also develop due to lack of sleep, not drinking enough water, and not eating enough protein, so it’s important to focus on self-care too. 

Is lack of water exacerbating your brain fog symptoms? In this article, we’ll highlight seven strategies for staying hydrated. 

7 Strategies for Staying Hydrated

Need help staying hydrated? Experts suggest that adults drink eight 8-ounce glasses of water each day, although this number can vary. You might need more fluid intake if you’ve been working out, live in a hot, dry climate, or if you’ve lost a lot of water through sweating.

You can support hydrating with these strategies:

1. Add fresh fruit slices to the water for a fun treat! Lemon, strawberries, oranges, pineapple, and limes are particularly refreshing.
   • Tip: slice each fruit very thin. The thinner the fruit, the more infused the water becomes.
2. Add fresh herbs such as mint. (You can also combine fresh herbs with fresh fruit.)
3. Keep a bottle with you at all times. It’s much easier to stay hydrated when your water bottle is already at your desk.
4. Find a large water bottle. The larger it is, the less likely you’ll have to go refill it, making it more likely that you’ll log those ounces!
5. Drink one glass of water as soon as you wake up — so you can start the day off right!
6. If you exercise, be sure to bring water with you to the gym (or just keep it next to you if you work out at home.)
7. Keep a pitcher of fresh water on your dinner table.

You can also log your glasses in an app or on a note-pad if it helps you keep track. The goal is to stay hydrated and build healthy habits that support your mind and body.

How Water Improves Your Mental Health

Drinking 64 ounces of water isn’t a magical cure. It won’t eliminate or cure ADHD, but staying hydrated does support your brain health and improve brain functioning, according to a 2018 study published in the World Journal of Psychiatry.

“Water facilitates signaling pathway and nutrients delivery to the brain, removes toxins and inflammatory markers and provides energy sources for brain, and thereby improves brain function.

The World Journal of Psychiatry

Researchers from the same study found that individuals who chronically didn’t drink enough water had higher levels of anxiety.

Other Self-Care Strategies

Self-care isn’t just a mani-pedi or a trip to the spa. Self-care is about taking care of your entire mind and body. Examples of self-care includes:

• Eating well-balanced and nutrient-dense meals
• Staying hydrated
• Sleeping 7-9 hours each night
• Exercising daily
• Making appointments (healthcare, mental health care, dental, etc.)
• Spending time each day doing something you love (reading, crocheting, etc.)

To learn more about self-care, you can take our free Self-Care for ADHD course.

If you need help managing ADHD, our compassionate and expert team excels in diagnosing ADHD. We also offer therapy, ADHD coaching, and medication management.

Call our Louisville, Kentucky office at 502-907-5908. You can also book an appointment here.