While I was waiting for a Berry Blast Smoothie at my favorite juice bar, I made a startling connection: dehydration may increase ADHD symptoms.
I noticed a small poster on the wall listing the negative effects of dehydration. Not far down the list was what they called Brain Fog – feeling forgetful and spacey, along with difficulty thinking and concentrating.
Wow….Brain Fog. That sounds a lot like Attention Deficit, doesn’t it?
So, I did a bit of research on dehydration and brain functioning.
How Dehydration Affects ADHD Symptoms
Seems those wise guys at Kings College in London have tested the effects of dehydration on brain function.
They made some healthy, non-ADHD adolescents exercise and didn’t give some of them water. They then gave the kids MRIs and had them take a problem solving test.
The Results? The dehydrated kids had to think harder to solve the problems than the non-dehydrated kids.
Remember, these are kids who don’t have ADHD. They suffered ‘Brain Fog’ because of dehydration.
Here’s what the study’s authors concluded in official terms: “Given the limited availability of brain metabolic resources, these findings suggest that prolonged states of reduced water intake may adversely impact executive functions such as planning and visuo-spatial processing.” (References: 1. Kempton KJ, et al. Dehydration affects brain structure and function in healthy adolescents. Human Brain Mapping 24 March 2010)
So my twist on dehydration and ADHD? You have to drink enough water. Because if dehydration makes it harder for a non-ADHD brain to do what it needs to do, the impact on the ADHD brain will likely be even worse.
Your ADHD Brain Needs a Water Reminder
Now you know that dehydration may increase ADHD symptoms. The tricky part is translating the knowing into doing.
Thinking we’ll remember to drink water doesn’t work. Just like we often don’t notice when we’re hungry, we don’t notice when we’re thirsty. The ADHD brain needs reminders.
Though I often recommend reminder systems, having a message pop up to drink some water will become annoying and before long, you’ll delete the thing entirely.
In my experience, I’ve found ADHD adults find it easier to remember certain tasks if they think in terms of hooks, instead of reminders.
By hooks, I mean attaching – hooking – the behavior or habit you want to another action. A hook is essentially a mini-routine that leads you from one activity to another.
Easy Tips for Drinking More Water
A Hook for drinking water looks like this:
- Refill your coffee cup. Pour a cup of coffee, drink a glass of water
- Get up in the morning – drink a glass of water
- Go to the bathroom – drink a glass of water
- Eat a snack – drink a glass of water
- Walk by a drinking fountain – drink some water
See the pattern?
Of course you need to have a glass near a sink or a water bottle on hand. Remember, it has to be easy, or your won’t do it if you have ADHD.
You’ll have more success if you keep it simple.
ADHD adults can remember to drink water by hooking it to some other activity you are sure to do throughout the day. Give your brain all the help you can. Drink more water and stay hydrated so you don’t increase your ADHD symptoms.