This thing that makes the brain stupid, many people may do it every day

Did you know that our brain is about 70% to 80% water, so the proportion of water should be maintained at least 70% for the brain to function optimally. Not only that, once the body is dehydrated, it will also bring many unexpected effects to the brain.

Copyright images in the gallery. Reprinting and using them may lead to copyright disputes.

Recently, with the arrival of hot weather, many people are actually lacking water without realizing it. Let’s talk about it in detail today!

Once water shortage

What changes occur in the brain?

Firstly, even a 1% drop in body water can significantly reduce our cognitive abilities, disrupting memory, mood, brain power and concentration .

Copyright images in the gallery. Reprinting and using them may lead to copyright disputes.

If you lose 2% of your body weight due to dehydration, it's still considered mildly dehydrated, but your brain will slow down and become sluggish. Your reaction time will slow, and you'll experience short-term memory problems, mental fatigue, confusion, anxiety, and mood disorders. What's worse, studies show that once you're dehydrated, the emotional effects will last even if you rehydrate.

Dehydration also causes the brain’s gray matter to shrink . Inadequate water intake also depletes cognitive ability, forcing the brain to work harder to process information without increasing the amount of information. It’s no surprise that people who are well-hydrated perform better on cognitive tests, as they have improved memory, motor skills, mental power, alertness, and concentration.

Not only that, but dehydration can also have other effects, such as weight gain. Studies have shown that people who meet or exceed the daily recommended water intake feel fuller and burn more fat than those who are barely dehydrated. This metabolic boost is small but significant. Other studies have shown that consuming just 16 ounces (about 453 ml) of water can increase energy expenditure by up to 30%.

What happens if you do become dehydrated? **Severe dehydration can cause extreme mental confusion and lethargy, and you will be in a coma due to a sharp drop in blood pressure. **You will have a fever, difficulty breathing, chest pain, and even a seizure. Severe dehydration can be fatal.

Many people think that if they are not in a hot and humid climate, they don't need to worry about water intake because the body does not lose water. In fact, under normal circumstances, human life activities will cause water loss. The average person loses more than one cup of water every day just by breathing, and excretes about 6 cups of water through urination and defecation, and about 2 cups of water through sweating. Therefore, it is necessary to replenish water in time, otherwise dehydration will occur.

When do you need to replenish water?

Now that we know how dehydration harms the brain, when do we need to replenish water and how do we know if we are drinking enough water?

First, people in hot climates should drink more water . If you work, exercise, or play in hot weather, your body can lose up to 16 ounces of water in just one hour, which is equivalent to a medium cup of coffee. If you exercise regularly , your need for water replenishment will be even greater .

In addition, there is less oxygen at high altitudes, forcing you to breathe faster, and exhaling causes water loss, so being at high altitudes will consume a lot of water . In addition, pregnant women, children and the elderly have different water replenishment needs.

And the easiest way to tell if you're drinking enough water is to take a look at the color of your urine. It may not sound like a good idea, but there's nothing easier than a quick peek in the toilet. You might think urine is all yellow, but it actually comes in a variety of colors. Each color can reveal a lot about how much water you're drinking and your overall health.

For example, if your urine is light yellow or even nearly clear, then your water intake is ideal. If the color is darker than light honey, you are slightly dehydrated and should drink water as soon as possible. Don't wait until your urine turns amber or even orange, because this is already moderate to severe dehydration.

One thing to be aware of is that if you are taking any supplements containing B vitamins, such as a multivitamin or B vitamins, your urine may turn bright yellow. This is simply your body excreting the extra B vitamins and does not mean you are dehydrated.

Two drinks to boost your brain

Just because water is your body’s first choice for hydration doesn’t mean you should avoid it. Here are two of my favorite drinks that also happen to be good for your brain.

1

Coconut water

Coconut water can be considered a natural sports drink. This drink is naturally found in coconuts and contains minerals, without the added sugar, coloring and other food additives found in many beverages sold on the market.

Copyright images in the gallery. Reprinting and using them may lead to copyright disputes.

Coconut water also contains antioxidants like vitamin C, which can help inhibit oxidative stress. Studies have shown that coconut water can also help lower blood sugar, blood pressure, and cholesterol and triglycerides. I personally find coconut water to be extremely refreshing, and it doesn’t need any sugar or artificial sweeteners to improve its taste.

2

Tea

Tea also has amazing benefits for the brain. According to recent research, drinking green, black, and oolong teas can reduce the risk of cognitive decline by up to 50 percent. Other studies have shown that green tea can reduce anxiety, enhance memory, sharpen focus, and generally improve brain function and connectivity. Drinking just half a cup of green tea a day can reduce the risk of dementia and depression, and significantly reduce the body's production of the stress hormone cortisol.

In fact, studies show that people who regularly drink green tea can reduce their risk of depression by up to 21%. Research shows that this stress-reducing effect would require 2.5 hours of exercise per week.

Part of the reason tea has such miraculous effects on cognitive function is due to epigallocatechin gallate, an antioxidant found primarily in green tea, but also in black, white, and oolong teas. Epigallocatechin gallate helps protect cells from oxidative stress, suppresses inflammation, and has been shown to produce brain waves that induce relaxation and alertness. For these reasons, tea, especially green tea, has been shown to help prevent a variety of diseases, including cancer, heart disease, diabetes, obesity, and neurodegenerative diseases like Alzheimer's disease.

Green, black, white, and oolong teas also contain L-theanine, an amino acid that helps relax the central nervous system. Although these teas have far less caffeine than coffee, they do contain small amounts of caffeine, which can help increase alertness and improve mood.

Planning and production

Source: Book "A Guide to Anti-Aging Brain", Science and Technology Press of China

Review丨Zhang Yu, researcher/PhD, Chinese Center for Disease Control and Prevention, national health science expert

Planning丨Yinuo

Editor: Yinuo

Proofread by Xu Lailinlin

The cover image and the images in this article are from the copyright library

Reprinting may lead to copyright disputes