If you believe your stress has nothing to do with your hydration level, think twice. According to a new study, consuming less than 1.5 litres of water per day can markedly increase cortisol, the body’s
main stress hormone.
According to a report by Hindustan Times, the study published in the Journal of Applied Physiology and conducted by scientists at Liverpool John Moores University indicates that inadequate fluid consumption can heighten the body’s stress response and potentially contribute to long-term health issues.
Hydration and Stress Response
In the study, Habitual fluid intake and hydration status influence cortisol reactivity to acute psychosocial stress, and water consumption was monitored as it impacted stress reactivity.
It was discovered that adults who drank less than 1.5 litres of fluid per day had more than a 50 percent greater cortisol reaction to stressful events than those who consumed sufficient amounts.
“Habitual low fluid consumption and poor hydration heighten cortisol reactivity to acute stress. These results could have implications for long-term health,” stated the study.
Within the Study
- Sample Size: 62 healthy adults were screened.
- Groups: 32 participants split evenly between high- and low-fluid intake groups.
- Procedure: Both groups continued their normal intake for seven days.
- Stress Test: Test subjects were subjected to the Trier Social Stress Test (TSST), a standard procedure consisting of tasks such as public speaking or mental calculation.
According to researchers Daniel Kashi and Neil Walsh, though both groups showed equal nervousness and comparable increases in heart rate, the low-fluid group showed a much more abrupt increase in cortisol.
Health Hazards of High Cortisol
Cortisol surges associated with dehydration can be responsible for:
- Increased risk of cardiovascular disease
- Increased risk of kidney injury
- Increased risk of type 2 diabetes
The study cautioned that chronic stress and dehydration could aggravate the health hazards for individuals coping with stressful occupations, financial strain, or domestic responsibilities.
How Much Water Is Enough?
The UK’s National Health Service (NHS) recommends six to eight glasses of fluid each day, including water, sugar-free drinks, tea, and coffee.
That said, personal needs can vary based on:
- Age and body size
- Physical activity levels
- Pregnancy or breastfeeding
- Hot or humid weather
- Illness or recovery requirements
- Monitoring Hydration Levels
Interestingly, researchers found that those with low water consumption were not thirstier than others. Rather, they presented with signs such as darker, more concentrated urine, marking dehydration.
Tips to Remain Hydrated
Nutritionist Samreen Saniya recommends simple ways to increase fluid consumption:
- Take a refillable water bottle with you
- Remind yourself to drink water
- Consume hydrating foods such as cucumber, watermelon, oranges, and lettuce
- Experiment with infused water for flavor
- Add herbal teas and soups to your meal intake
Researchers point out that hydration is equally vital as sleep, nutrition, and physical activity in the battle against stress. Being well-hydrated, they point out, can not only ease stress reactions, but also ward off long-term health problems
