Hydration & Energy: Evidence-Based Insights You Can Use

Research suggests that even mild dehydration (around 1–2% body water loss) may be associated with changes in attention, mood, and aspects of cognitive performance in some individuals, although effects vary by task, population, and hydration status.

What the Research Suggests

Recent open-access hydration studies suggest that mild dehydration may:

• Increase feelings of fatigue or tiredness

• Reduce attention, focus, and reaction time

• Contribute to changes in mood (such as increased tension or irritability)

• Affects perceived alertness and mental performance in some individuals

  
  

Why This Matters for You

Key takeaways on how hydration may support daily well-being:

• Help reduce feelings of fatigue and tiredness

• Support focus and mental alertness

• Help minimize afternoon sluggishness or “slumps”

• Support normal digestion and metabolic processes

A Simple Awareness Moment

Before your morning coffee or tea, try drinking a full glass of water (8–12 oz). Starting the day hydrated may help support how you feel and function in the morning.

Food for Thought

If your energy dips by midday, have you noticed whether hydration plays a role in how you feel?