Dehydration and Anxiety

The information provided on this site is for educational purposes only and does not substitute for professional medical or psychological advice. Consult a medical professional or healthcare provider for advice, diagnoses, or treatment. All the Anxieties is not liable for risks or issues associated with using or acting upon the information on this site.

It’s summer as I’m writing this and I don’t know if you are in a part of the world that is experiencing higher temperatures or not, but as someone who struggles with anxiety, the topic of dehydration and anxiety inevitably comes up. Hydration alone is an important part of your health to keep tabs on, particularly in the summer. But what about when the symptoms of dehydration and your anxiety start to overlap?

Hydration

On an average day, it’s good for most people to drink at least 64 oz. or one half gallon of water to maintain basic bodily functions. (Yes, water is still the best source for hydration.) Of course, if you’re someone who’s out in the heat, moving around, you’re at risk for water loss and replenishing what you lose is important. The average person sweats out 0.8 litres – 1.4 liters (27-47 oz.) of water per hour of exercise, and as much as 3-4 liters exercising in heat. The range depends on the person and the intensity of their exercise regimen, or the heat and how acclimatized you are.

If you exercise for even a half hour in the heat and want to maintain healthy bodily functions, 114 oz. or 14.25 cups of water a day is a good goal to strive for. If you’re not in a hotter environment and you do the same workout, then 80 ounces or 10 cups a day should be good (again depending on the person and how much you sweat). No matter how much you drink, sipping periodically is better than glugging down large amounts at longer intervals, and in general, if you feel thirsty, you are already slightly dehydrated.

Keep in mind that metabolic rate (the amount of energy you use to perform daily living) is higher in people who exercise regularly and have a higher resting metabolic rate/metabolism. People with a higher metabolism can experience increased sweating while exercising, and will need to be more intentional about rehydrating. Also, larger people with more body surface area produce more sweat because their bodies have more surface area to cool.

If you sweat excessively, you need to keep an eye on your electrolytes and drink a gatorade to help you recover properly from heat exposure or intense exercise.

Dehydration

Mild Dehydration Symptoms- get some water, cool off, tell a friend or loved one how you feel

Dry or sticky mouth
Headache
Low urination
Muscle cramps
Dry, cool skin

Severe Dehydration Symptoms- get some water and ask for medical attention!

Irritability or confusion
Lightheadedness or Dizziness
Rapid Heartbeat
Rapid Breathing
Shriveled Skin
Sunken Eyes
Not urinating
Urea is very dark yellow or amber colored

Overhydration

Overhydration is possible, though, and the average person is not recommended to drink more than is necessary for their healthy functioning. When you overhydrate, you run the risk of overworking your kidneys and heart and can cause problems for yourself that range from stressing your internal organs, to causing actual kidney and heart failure, particularly with habitual overhydration (overhydration practiced on a regular basis).

A lot of weight loss gurus will tell you to drink tons and tons of water to help flush out your toxins, keep you full, and get glowing skin, and while there is some validity to this, be mindful of how much your body truly needs given your current circumstances, exercise regimen and the heat you’re in. If you aren’t sweating a lot, don’t overdo it on the hydration.

Signs of Overhydration:

Muscle weakness
Spasms
Cramps
Headaches
Confusion or cloudy thinking
Drowsiness
Nausea or vomiting

In the case of overhydration that you think is severe, seek medical attention for guidance, but in the meantime, try a diuretic to get your body to release more urine. (The average adult will release around 1 liter per hour.) It is important to act on the symptoms above if you think you’re overhydrated, as overhydration leads to water toxicity which can result in unconsciousness or a coma.

Anxiety

If you’re new to this blog, then you should know that I have other posts about specific forms of anxiety and the typical symptoms that go along with each. (Check out my home page for more info.) But for the purpose of understanding anxiety symptoms and how they relate to dehydration, let’s recap what ‘typical’ anxiety symptoms look like, as well as anxiety or panic attack symptoms.

Anxiety Cognitive/Behavioral Symptoms

The latest version of Diagnostic and Statistics Manual of Mental Disorders (DSM-V) lists the following as signs of GAD. A patient would need to show at least three of the following over a period of six months to qualify for an official GAD diagnosis.

Being restless or constantly on edge
Fatigued easily despite rest
Cognitive Issues
- difficulty concentrating
- blanking out
- irritability
Muscle Tension
Sleep Issues (insomnia)
General Irritability

One of the reasons GAD can be so difficult to diagnose is because of the prevalence of physical, or somatic, symptoms that show alongside GAD. Because of this, it is recommended that you seek both medical and psychiatric help if you suspect you are dealing with generalized anxiety disorder. Medical professionals will likely want to rule out any blood-glucose issues, thyroid problems, heart problems, or issues with drugs or toxins before they consider a potential mental health diagnosis.

Anxiety Physical Symptoms

Dizziness
Heart issues
- Palpitations: fluttering, pounding
- Racing heartbeat
- Stronger beat
- Irregular beat
Shortness of breath
Fatigue
Muscle aches or tension
Pins and needles sensations
Chronic Pain
Stomach ache
Feeling generally sick
Headaches
Trembling or shaking
Excessive Sweating
Sleep issues
- Insomnia
- Difficulty falling asleep
- Difficulty staying asleep

Anxiety or Panic Attack

The difference between an Anxiety Attack versus a Panic Attack, is that Anxiety Attacks are anticipatory. They happen because of something that has not yet happened, but can be every bit as distressing as panic attacks which are caused by immediate stressors, like encountering a trigger or a huge spike in adrenaline from a stressful/distressing situation. Below are some of their symptoms.

shortness of breath
sweating
increased or abnormal heart rate
confusion
irritability
nausea
shaking
chest pain
feelings of agitation
severe panic

Dehydration and Anxiety

If you look at the list of physical symptoms for dehydration and anxiety, you’ll notice that there’s a lot of similarities. Whether you struggle with Panic Disorder, Health Anxiety, Social Anxiety or any other form of anxiety, dehydration is going to give you those familiar physical feelings of being out of control. When your ability to control your bodily responses to dehydration lowers, that’s when the chaos of anxiety can spiral out of control and an otherwise normal day can become something much more serious.

I know it can be hard to go to a doctor for a physical symptom of anxiety (believe me, I’ve been there and hated it, too), but the effects of dehydration are too serious to hold back. If you think you’re entering a potential state of severe dehydration- seek help! If you start to notice milder symptoms of dehydration, take a moment, find something to drink, rest, cool yourself down, take some deep breaths, and share what you’re feeling with someone you trust. Seeking a second opinion is okay to help you make a more educated decision as to whether what you’re experiencing is dehydration or dehydration exacerbated anxiety.

If there’s ever a question though, it’s better to be safe than sorry, even if what you’re experiencing isn’t an “emergency situation”.

As someone who’s struggled with multiple forms of anxiety over the years, I understand that sweating excessively or showing signs of physical struggle can be hard. It feels like you’re broadcasting to the world the issues you deal with on a moment-to-moment basis and it’s not comfortable. When you’re facing a situation that involves a lot of heat (especially if you’re going to be around other people- hello, my socially anxious friends), keep in mind, your body needs to sweat and that no one is comfortable in a massive heat wave.

Do what you need to do to take care of your physical health and maintain boundaries for what you need to thrive with your anxiety. Luckily, heat exhaustion and dehydration is something most of the world understands, and it’s okay to say something if you’re struggling.

If you aren’t in a heat wave and just wondering if dehydration is making your anxiety worse, maybe take some time to keep track of how much you drink, and what color your urine is. If you’re seeing a pale lemonade color, you’re doing great with hydration. Try keeping a journal of how you feel physically, mentally and emotionally when you make hydration a priority. Anxiety isn’t just a cognitive response to trauma, in many cases it can be a chemical imbalance in your brain.

Try adding water, and see where you land. You could be one of the lucky ones who just needs to keep in mind your water intake levels to manage or lower your anxiety symptoms. (I hope that’s the case!) But in case you notice a pattern of symptoms that are more severe, you can have a chance to seek help sooner.

Conclusion

When you’re dehydrated, nothing in your body functions correctly, and when you’re already struggling with anxiety, your brain will struggle to read correct signals of fear and stress, and where they’re coming from. If your state of dehydration, even if it’s mild, continues, you are standing in the way of your body’s ability to deal with the physical and psychological effects of stress that anxiety has on you.

Water literally flushes out toxins and cortisol, so if you’re struggling with anxiety (or a heat wave) grab a pitcher of water and sip away. Your body and brain will thank you for it.

May God Bless and Keep You!