Simple Hydration Habits to Support Cognition

Simple Hydration Habits to Support Cognition

Author avatar
Jenay Zhyrov
May 14, 2024 · 5 minutes
Article image

Many of us start our day with good intentions, like checking in on friends and crushing our hydration goals. But suddenly, it’s 2 p.m., and you’ve spaced out. So much so that it’s been hours since you last drank from your water bottle. No wonder you’re feeling a little out of it—you might be dehydrated.

How dehydration impacts your mood and focus

Clinical psychologist and neuropsychologist Dr. Joel Frank says dehydration and electrolyte imbalances affect not only physical health but also mental well-being. Dehydration can increase negative emotions such as anxiety, anger, confusion, and fatigue. 

He further explains that dehydration levels impact neurotransmitter production and brain function, disrupting the “delicate balance of hormones and chemicals necessary for mood regulation.”  

Dehydration can also mess with cognitive function. Your sharpness and focus can dull, making it difficult to pay attention, make decisions, and coordinate movements. “It’s like the brain is operating in a fog, struggling to perform tasks that should be simple and straightforward,” describes Dr. Frank.

According to sports dietitian Amy Goldsmith RDN, LDN, some athletes avoid hydration due to body image concerns. She says, “They feel it makes them feel more bloated,” which ultimately affects their mental health. However, the health benefits of staying hydrated are too significant to skip. 

Drinking pure water or water with electrolytes keeps your nervous system balanced so you can perform your personal best. Goldsmith says sodium, a key electrolyte, helps your brain send crucial nervous system impulses, and essential minerals like potassium and magnesium support support you during stressful times.

Each stick of Liquid I.V.® is formulated with LIV HYDRASCIENCE™, an optimized ratio of electrolytes, essential vitamins, and clinically tested nutrients to deliver superior hydration than water alone. Plus, water intake is more enticing in zesty and vibrant flavors like Lemon Lime, Strawberry Lemonade, and Seaberry.

Building a consistent routine to stay hydrated

Sync drinking water with your daily habits

Use the habit stacking method by pairing one habit (drinking water) with another (eating a protein snack). For example, drink a glass of water shortly after waking up and take small sips every 15 - 20 minutes while completing a task, such as emailing. 

Set reminders and track your water intake

Sticking with a new habit can take time, and there’s no shame in using tech as an accountability buddy. Phone alarms and apps like Water Llama remind you to drink water so you never forget. The general recommendation is to drink 2-2.5L of water daily, but Goldman emphasizes that how much you need to drink depends on age, height, weight, activity, and sweat rate. “It’s important to know your body," she reminds.

Keep a reusable water tumbler nearby

Always having water within reach ensures you never miss an opportunity to take a sip or get a refill. You can also keep sticks of Hydration Multiplier® in your favorite flavors (Sugar-Free Raspberry Melon, anyone?) in a desk drawer, gym bag, or car for electrolytes, vitamins, and nutrients on the go.

A sample (extraordinary) hydration plan

Find different peak dehydration moments to add a stick of Liquid I.V. to your routine. As a reminder, we recommend one serving daily, so we invite you to tinker with what works for you and when it makes sense to amp up with superior hydration than water alone. 

First thing in the morning

When you get out of bed, rehydrate and wake up your system with a glass of water. One serving of Hydration Multiplier® Grapefruit can also quickly replenish electrolytes and kickstart your hydration goals for the day. 


Emails, errands, getting in the flow—this is a smart time to sip water throughout the morning. Instead of reaching for that second cup of coffee, consider a stick of Hydration Multiplier® +Energy in Yuzu Pineapple for a natural energy boost and focus enhancement. It can replace your morning coffee or tea.


By this time, you might feel a mid-afternoon slump coming on. Drink a glass of water with lunch and continue sipping from your water bottle to stay fresh and alert. 


Another quick way to add ounces to your day is to drink a glass of water before exercising. You can also replenish electrolytes lost from everyday dehydration and enjoy Hydration Multiplier® +Energy as a pre-workout option. 

During workout

While you train, instead of guzzling to quench your thirst, sip a little water before moving on to the next exercise. Goldsmith recommends sipping three to eight ounces of water every 15 to 20 minutes, depending on your size and the intensity of the heat and activity. 


After giving it your all, replenish the electrolytes and fluids you sweat out with a refreshing stick of Hydration Multiplier® Seaberry–it’s hydration for physical endurance, mental clarity, and overall wellbeing. 


Start tapering off your water consumption as you get closer to your bedtime. Plan on one glass of water to squeeze in another opportunity to hydrate before sleep, but avoid excessive amounts that might call for a middle-of-the-night trip to the bathroom. 

Use these tips to get a running start on creating a personalized hydration routine so you can feel energized and empowered.

More from Liquid I.V.