Can Water Lower the Odds of Anxiety and Depression?

Source: Photo by Jacek Dylag on Unsplash

I’m going to finally come out of the closet. I am chronically water-avoidant. When they try to pour tap water for me at a restaurant, I might quip, “Never touch the stuff.” As a teacher, it can be tough to stay hydrated. You have to time those bathroom breaks carefully so they align with your prep or lunch periods.

But more recently, I decided to investigate that age-old advice to “just drink more water.” Does it really do anything for me? I was searching for an incentive to hydrate, and I can’t be the only one. “Drink more water” always struck me as similarly cloying advice as “just breathe” when I am upset. Is drinking water beneficial for our mental health? If so, how?

I’ll wait for you to sip some water before heading into some answers I discovered.

The Physical Consequences of Not Drinking Enough Water

More studies exist demonstrating the physical benefits of staying hydrated than the mental. It should come as no surprise that severe dehydration can lead to “confusion, delirium and impaired immune, renal and gastrointestinal function.” This is the kind of dehydration that leads one to the emergency room. Clearly, something to avoid. No controversy there.

However, even mild dehydration can lead to some unwanted consequences, “headache, irritability, decreased physical performance and reduced cognitive function.” This sounds like me on any given Tuesday, so I’m open to drinking more water.

The Mental Health Consequences of Not Drinking Enough Water

We’ll get to how much water you should be drinking each day in a bit, but first, let’s look at two studies that showed the mental health impacts of being mildly dehydrated.

A Spanish study of 65 women undergraduates showed a correlation between mild dehydration and state anxiety. State anxiety is different from trait anxiety in that it’s more temporary (the state you’re currently in). Trait anxiety is more permanent (think character trait).

First, the study showed that over 90% of participants were not drinking adequate water to replenish the water their bodies lost throughout the day. Over 90% of participants (remember they’re mostly mildly dehydrated) showed state anxiety levels above the 90th percentile. About 97% demonstrated trait anxiety levels above the 85th percentile. Importantly, water balance (hydration) was lower in participants above the 95th percentile for state anxiety, thus demonstrating a correlation between dehydration and anxiety.

In an Iranian study with over 3,000 participants, correlation was again shown between lower water intake and higher anxiety and depression rates. Participants were grouped into one of three groups: the less than two glasses of water a day group, the two-to-five glasses a day group, and the more than five glasses a day group. If we’re talking ounces, this means less than 16 ounces a day for group one, between 16-40 ounces for group two, and more than 40 ounces for the final group. Be honest. Which group would you be in today?

The study found an inverse relationship between water intake and depression. The results were less compelling and conclusive when it came to water levels and anxiety.

Source: Photo by manu schwendener on Unsplash

Drink More Water

I hope you’re at least mildly convinced that drinking more than 40 ounces of water a day is a low-cost strategy to combat headaches, fatigue, diminished physical and cognitive performance, and potentially depression and anxiety. Will you have to run to the bathroom more? Sure, but I have to admit, the week I started drinking 96 ounces of water a day was thrilling. I felt alert, awake, and focused.

But I’ll be honest, I couldn’t keep that hydration level up. Now, I’m aiming for 40 ounces or more.

Quick Tips for Staying Hydrated

1. Drink a glass of water as soon as you wake up.
2. Drink water with each meal.
3. Drink water when you exercise.
4. Reward yourself for reaching water-intake goals.
5. Compete with friends or co-workers to hold each other accountable.

I’m still going to be annoyed anytime someone recommends I “just take some deep breaths,” so I hope you’re not annoyed that I’m suggesting you “just drink some water.” It’s age-old wisdom that may actually be sound advice.

Alright everyone, chug a glass of water before you close this tab.