Hydration

Proper hydration is critical for brain health before and after a brain injury. Studies have shown dehydration can exacerbate brain injury and increase the risk of long-term cognitive deficits. This is because when the body is dehydrated, the blood volume decreases, reducing the amount of oxygen and nutrients that reach the brain, leading to reduced brain function, impaired cognitive performance, and increased risk of secondary injuries.

On the other hand, maintaining proper hydration levels can help the brain flush out toxins and metabolic waste products, which are byproducts of the injury and can further damage brain tissue. Studies have also shown that maintaining adequate hydration levels can improve cognitive function and outcomes in patients with traumatic brain injury. For example, one study published in the Journal of Head Trauma Rehabilitation found that patients with traumatic brain injury who were adequately hydrated had improved cognitive function compared to those who were dehydrated. Another study published in the Journal of Neurology, Neurosurgery & Psychiatry found that patients with traumatic brain injury who were adequately hydrated had better outcomes than those who were dehydrated.

In conclusion, proper hydration is crucial for brain health before and after a brain injury. It helps the brain flush out toxins and metabolic waste products, reducing the risk of long-term cognitive deficits and supporting the healing process. Therefore, it's essential to maintain adequate hydration levels to optimize brain function and support overall brain health.

How to determine hydration intake

  • Determine your body weight in pounds.

  • According to the National Academies of Sciences, Engineering, and Medicine, the adequate daily fluid intake for men is about 3.7 liters (125 ounces), and for women is about 2.7 liters (91 ounces) from all beverages and foods.

  • Based on your body weight, use the following formula to calculate your daily water intake requirement:

    • To determine the correct hydration intake:

      • Half your body weight in fluid oz plus an additional 20oz.

      • (your weigh x .5) + 20 = fluid oz per day

      • If you weigh 140lb, you will drink = (140 x .5) + 20 = 90 fluid oz per day

  • Remember that your water intake may need to be adjusted based on your activity level, environment, and other factors. If you are in a hot or humid environment or exercising, you may need to drink more water to stay properly hydrated.

What to Drink

Proper hydration should come from liquids that add hydration to the body, such as water, coconut water without added sugar, sugar-free electrolytes, and tea. Sugary drinks and caffeine can decrease hydration levels and are not ideal for proper hydration.

Why electrolytes are a must:

Electrolytes are essential for proper hydration because they help the body absorb and retain fluids. Electrolyte minerals, such as sodium, potassium, and magnesium, are critical in maintaining proper hydration levels, especially during physical activity or when the body is under stress. A study published in the Journal of Athletic Training found that electrolyte drinks were more effective than water alone in restoring hydration levels in athletes after exercise. The study suggested that adding electrolytes to the fluid intake helped the athletes retain more fluid and improved their overall hydration. Another study published in the International Journal of Sports Medicine found that consuming an electrolyte drink improved hydration levels and cognitive function in athletes compared to water alone. The study suggested that adding electrolytes to the fluid intake helped the athletes maintain proper hydration levels, supporting cognitive function.

Caffeine switch:

If you are used to drinking coffee, switch to green tea, as green tea is a particularly good option as it has been shown to have neuroprotective effects and may support brain healing. A study published in the journal BioMed Research International found that green tea extract had a protective effect on brain cells in a rat model of traumatic brain injury. The study suggested that the neuroprotective effects of green tea may be due to its high antioxidant content, which can help reduce oxidative stress and inflammation in the brain. Another study published in the Journal of Alzheimer's Disease found that green tea consumption was associated with a reduced risk of cognitive impairment and may help protect against Alzheimer's disease. This study suggested that the polyphenols in green tea may protect brain cells and support cognitive function.

Studies:

  1. In a study published in the Journal of Neurotrauma, researchers found that maintaining proper hydration levels can reduce the severity of brain injury in rats. The study suggests dehydration can exacerbate brain injury and increase the risk of long-term cognitive deficits.

  2. A study published in the Journal of Neurology, Neurosurgery & Psychiatry found that patients with traumatic brain injury who were properly hydrated had better outcomes than those who were dehydrated. The researchers suggest that maintaining proper hydration levels may be an important part of the management of traumatic brain injury.

  3. Another study published in the Journal of Head Trauma Rehabilitation found that patients with traumatic brain injury who were properly hydrated had improved cognitive function compared to those who were dehydrated.

  4. A study published in the journal BioMed Research International found that green tea extract had a protective effect on brain cells in a rat model of traumatic brain injury. The study suggested that the neuroprotective effects of green tea may be due to its high antioxidant content, which can help reduce oxidative stress and inflammation in the brain.

  5. Another study published in the Journal of Alzheimer's Disease found that green tea consumption was associated with a reduced risk of cognitive impairment and may help protect against Alzheimer's disease. The study suggested that the polyphenols in green tea may play a role in protecting brain cells and supporting cognitive function.

  6. A study published in the Journal of Athletic Training found that electrolyte drinks were more effective than water alone in restoring hydration levels in athletes after exercise. The study suggested that the addition of electrolytes to the fluid intake helped the athletes retain more fluid and improved their overall hydration status.

  7. Another study published in the International Journal of Sports Medicine found that consuming an electrolyte drink improved hydration levels and cognitive function in athletes compared to water alone. The study suggested that the addition of electrolytes to the fluid intake helped the athletes maintain proper hydration levels, which in turn supported cognitive function.