Can Dehydration Cause Anxiety? The Truth You Should Know

Last Updated on November 8, 2024 by Helena Akter

Ever felt anxious, heart racing, and mind racing? You might think it’s stress, but sometimes, it’s as simple as dehydration. It’s a common issue, often overlooked! But seriously, can dehydration cause anxiety?

Yes, dehydration can lead to anxiety. Lack of fluid and electrolytes affects brain function and mood. As a result, you’ll feel restless, tense, and irritable which are symptoms of anxiety.

Today we’ll explore how dehydration contributes to anxiety and the mechanisms behind this relationship. We’ll also give tips about maintaining proper hydration and reducing the risk of anxiety symptoms.

Can Dehydration Cause Anxiety?

Dehydration can cause anxiety. In fact, it’s proven by many research. A recent study in Iran shows that people who drink less than 5 cups of water are more likely to experience anxiety.

Another research shows that lack of water in the body causes increased levels of stress hormones which is responsible for anxiety. In that case, mindfulness exercises for anxiety can help!

When your body lacks sufficient water, it affects vital functions, including brain activity. Plus, dehydration reduces the brain’s ability to produce energy and manage stress.

As a result, it triggers anxiety symptoms.

What is the Link Between Dehydration and Anxiety?

Lack of body fluid isn’t the only cause of anxiety. However, it can arise from different reasons, dehydration is one of them. There is a clear link between dehydration and anxiety.

Here is how —

Link 1: Dehydration Causes Increase Level of Stress Hormone

Cortisol and adrenaline are known as stress hormones. The function of stress hormones is to create fear and prepare the body for a “fight or flight” response.

So your body starts producing these hormones when there is a lack of water in the body.  As a result, the more you get dehydrated your body produces higher levels of stress hormones and contributes to feelings of anxiety.

Link 2: Dehydration Speed Up the Circulation of Norepinephrine

Due to dehydration, your blood volume decreases which means a drop in blood pressure.

To counteract this, the body increases the circulation of norepinephrine to maintain blood pressure. However, too much release of norepinephrine can trigger anxiety.

Link 3: Decrease Serotonin Levels

Serotonin helps your brain learn memory and is responsible for the feelings of happiness. However, serotonin can’t be produced without the help of amino acid tryptophan.

When your body gets less water, the amino acid tryptophan can’t produce serotonin in your brain. This reduction in serotonin levels can lead to feelings of irritability and anxiety.

Other Mental Effects of Dehydration

Almost 60-70% of our body weight consists of water. Therefore, to function perfectly our brain and other organs rely on a stable level of hydration. So, if you’re not adequately hydrated it could badly impact on your body and mental health such as:

• Difficulty in Concentrating: Cognitive performance declines with dehydration. Your brain struggles to concentrate on work and process information.
• Fatigue: Even mild dehydration can cause mental fatigue. Your brain doesn’t function efficiently when dehydrated.
• Dehydration-Related Headache: A common symptom of dehydration is headaches.
• Dizziness: When your brain can’t take enough water it needs you’ll feel dizziness.

Causes of Dehydration

Common causes of dehydration include —

• Not drinking enough water. (This is the most common cause).
• Have diabetes.
• Excessive sweating, from heat, exercise, or fever.
• Taking diuretics.
• Continuous vomiting and frequent diarrhea.
• Overexposure to high temperatures.
• Consuming too much salt can lead to fluid imbalance.
• Severe burns can cause fluid loss through damaged skin.

How Do You Tell If You Are Dehydrated?

Severe dehydration is more dangerous than you think. In fact, it could be fatal if you are not diagnosed early. Here are some common signs that you might be dehydrated —

Symptoms in Adult

• Dry lips and dry tongue (Most common in 87% of cases)
• Feeling thirsty (Found in 84% of cases)
• Dry and wrinkled skin
• Reduced urine output
• Loss of appetite
• Sunken eyes
• Headache, confusion, and delirium
• Rapid heart rate
• Swollen feet
• Constipation
• Muscle cramps
• Dark yellow urine
• Flushed  skin
• Less sweat production

Symptoms in Children

• Lethargy
• Dry diapers
• Fussiness
• Less tear production

Easy Ways to Prevent Dehydration

Dehydration occurs when your body loses more fluids than it takes in. Here are some simple tips to prevent dehydration —  

Drink Plenty of Fluids

The amount of water you need depends on your age, activity level, and climate. In general, you should drink:

However, the amount will increase in certain conditions such as:

• Especially in hot weather
• When exercising or working outside
• Older adults (cause more prone to dehydration)
• People who sweat a lot

Eat Water-Rich Foods

Fruits and vegetables are great sources of water. On average fruits and vegetables consist of 85% or more water. Some water-rich fruits and vegetables are watermelon (91%), blackberries(88%), cucumbers (95%), lettuce (96%), and more.

This food not only keeps you hydrated but also helps to prevent dry mouth and provides essential nutrients.

Limit Caffeine

Caffeine can stimulate the kidneys to produce more urine. This increased urine output can result in fluid loss and lead to dehydration. So, it’s important to balance caffeine consumption with adequate water intake.

Drink Water When You Wake Up

Start your day with a refreshing glass of water. It hydrates your body, boosts energy, and helps wake you up after a night’s sleep.

Add Electrolytes if Needed

Sometimes only water can’t fully replenish the minerals lost through intense exercise, hot weather, or illness. Adding electrolytes can help restore the balance of essential minerals and prevent dehydration.

Some natural electrolyte-containing drinks are coconut water, watermelon, lemonade, aloe vera juice, etc. These drinks are rich in potassium, sodium, and calcium.

Build Up Good Habit

Make drinking water a regular part of your daily routine. Carry a water bottle with you wherever you go. Set reminders to drink water throughout the day.

How Do You Treat Anxiety

Mental support from others and self-care are key to treating anxiety. However, here are some useful tips:

• Sleep Well: Good sleep is crucial for mental health. Try to sleep 7-9 hours each night to get rid of anxiety.
• Therapy: Cognitive Behavioral Therapy (CBT) is a popular method for treating anxiety. It helps you identify and challenge negative thought patterns and behaviors.
• Spend Time with Friends: Social support plays a significant role in managing anxiety. Spend time with your friends and family. Share your thoughts with them. These will give you emotional support and reduce feelings of loneliness.
• Medication: Medications don’t cure anxiety. However, it helps to manage symptoms. You can take antidepressants like SSRIs or SNRIs and benzodiazepines. If you’re taking medication, seek medical advice.
• Practice Yoga: Surprisingly yoga can improve mental health and reduce anxiety. Some believe that yoga can reduce the secretion of stress hormones. It also increases gamma-aminobutyric acid which helps to manage anxiety.

Final Words

Finally, can dehydration cause anxiety? Well, let’s recap one more time for you. Dehydration and anxiety are closely linked. When the body lacks sufficient water, it affects the brain and increases stress hormones. As a result, anxiety develops.

So if you want to prevent anxiety, drink plenty of water throughout the day. Also, drink electrolyte-rich beverages if you’re sweating a lot.

Remember, staying hydrated helps keep your body balanced and reduces the risk of anxiety.

FAQs

Can you be dehydrated even if you drink a lot of water?

Yes, you can be dehydrated even if you drink a lot of water. It happens when there is an electrolyte imbalance in your body. If you don’t eat enough vegetables and fruits there is a chance of developing dehydration even when drinking a lot of water.

How to tell if you’re hydrated?

Check your urine color. If it is pale straw color and crystal clear in appearance it generally indicates good hydration levels.

What happens to your mind when you are dehydrated?

Dehydration can lead to reduced serotonin levels, affecting mood and mental function. It may result in decreased concentration, irritability, and feelings of fatigue.

Can anxiety cause dehydration?

Yes, anxiety can cause dehydration. Anxiety causes excessive sweating, frequent urination, and reduced water intake. Together, these factors increase the risk of dehydration.