Do you find yourself feeling groggy and craving a drink, especially by the time you hit the dreaded afternoon slump? The solution is right there in your water bottle. Emerging research continues to highlight how even mild dehydration impairs our ability to concentrate, stay alert, and remember information. Moreover, dehydration has been linked to the same biological mechanisms that drive cravings for alcohol. Understanding the neurophysiology behind this relationship can help enhance your mental performance and overall well-being, especially as you work towards drinking less or leaving alcohol behind.
How Hydration Impacts Brain Function and Alcohol Reduction
In the words of poet W.H. Auden, “Thousands have lived without love, not one without water.” And while in an ideal world having both water and love is best, it’s true that water will always be a non-negotiable. Hydration is a vital yet often overlooked factor in supporting brain function, mental health, and cognitive performance.
Brain imaging has shown that dehydration leads to noticeable reductions in brain tissue volume, particularly in regions vital for executive function and motor coordination.[1] This shrinkage temporarily impairs cognitive abilities and mood. Dehydration also decreases cerebral blood flow, which means less oxygen and fewer nutrients reach your brain, causing fatigue and decreased alertness.
Digging Deeper: Hydration, Neurotransmitters, and Cravings
A 2021 study in Physiology and Behavior took a closer look at the workings of the “dehydrated brain.” The researchers focused on dopamine, which regulates thirst, sodium appetite, and overall fluid intake. Moreover, it’s also a key player in alcohol cravings: drinking floods the brain with dopamine, while leaving alcohol behind leads to a temporary dopamine drop as the brain readjusts to the “new normal.”
The findings of the study illustrate that fluid intake is controlled by intricate neural and hormonal systems. Since thirst is a survival mechanism that drives us to maintain fluid balance, dopamine plays a pivotal role in this process, guiding both the desire to seek fluids (the "appetitive phase") and the actual act of drinking (the "consummatory phase"). These phases are controlled by a network of brain regions that include the ventral tegmental area (VTA) and nucleus accumbens (NAc), which are also involved in behaviors such as eating, seeking drugs, and consuming alcohol. Here are the key findings:
- The dopamine-driven reward system shifts into high gear when we're thirsty. This activation increases our motivation to seek fluids and intensifies the pleasure we derive from drinking water. However, the “I need a drink” feeling can also be interpreted as a “need” for alcohol instead of water — in spite of the fact that alcohol actually leads to further dehydration.
- Drinking fluids provides a dopamine boost, signaling satisfaction and slowing down “fluid-seeking” behavior. This feedback loop is critical for balancing fluid intake, but it can be disrupted by external factors like alcohol, which hijacks the dopamine system, making it harder to regulate.
Several hormones and peptides interact with dopamine to fine-tune fluid intake and also play a role in alcohol cravings:
- Angiotensin II boosts dopamine release, motivating fluid-seeking behavior. Its interplay with dopamine illustrates how external cues like dehydration enhance reward-driven drinking behaviors.
- GLP-1 (Glucagon-like peptide-1), known for its role in appetite suppression, also reduces fluid intake by dampening dopamine’s effects on thirst. Interestingly, GLP-1-based medications (such as ozempic or semaglutide) are being explored for alcohol reduction due to their ability to curb cravings.
- Amylin is a hormone that reduces fluid intake by suppressing dopamine signaling, particularly in highly motivated states of thirst.
- Ghrelin plays a role in stimulating hunger, but it also modulates thirst, with higher ghrelin levels increasing both. Moreover, higher ghrelin levels are associated with cravings for alcohol as a substitute (which get amplified since alcohol itself boosts ghrelin).
The study shows that just as dopamine drives thirst, it fuels alcohol cravings. Recognizing this parallel can help us see cravings as a natural process tied to survival mechanisms, making them less daunting to manage. Moreover, staying hydrated can help stabilize dopamine activity, reducing the intensity of alcohol cravings.
Leveraging Hydration To Boost Brain Performance
First and foremost, watch out for signs of dehydration throughout the day:
- A dry mouth can indicate that your body needs more fluids.
- Persistent headaches may be a sign that you are not drinking enough water.
- Feeling unusually fatigued could be linked to dehydration.
- Pay attention to the color of your urine — pale yellow means you're well-hydrated while darker shades suggest you need more fluids.
Here are some tips to ensure you're properly hydrated as you continue to reduce or eliminate alcohol.
1. Start Your Day With a Glass of Water
Rehydrate first thing in the morning with a full glass of water to kick-start your metabolism and hydrate your brain after hours without fluids. Keep a glass of water by your bed to make it easier to remember. Add a slice of lemon to enhance the flavor and provide a small vitamin C boost.
2. Hydrate Strategically Throughout the Day
Don’t wait until you feel thirsty. Regular sips can prevent dehydration before it starts affecting your brain function, and those sips reduce the risk of alcohol cravings triggered by thirst (that “I need a drink” feeling that registers as a craving for alcohol instead of water). You can also include water-rich fruits and vegetables in your diet, such as cucumbers, celery, and melons, to help meet your hydration needs.
Log your water intake in your phone (the Reframe app’s habit tracker is a great option!) to stay on track, and keep an eye out for signs of dehydration we mentioned earlier.
3. Make Mindful Substitutions
If the urge for alcohol strikes, reach for a thirst-quenching drink that satisfies the same dopamine-driven desire. Sparkling water, herbal teas, or drinks with electrolytes can satisfy thirst that might be masquerading as an alcohol craving.
4. Leverage GLP-1 To Curb Cravings
Foods or beverages that naturally stimulate GLP-1 and dopamine can reduce alcohol cravings. Here are some GLP-1-friendly beverages to consider:
- Green tea or matcha. Both contain compounds that may support GLP-1 activation and serve as energizing alternatives to alcohol in social settings.
- Bone broth or savory drinks. Protein-rich beverages such as bone broth help stimulate GLP-1 while offering flavorful substitutes for alcohol cravings.
5. Moderate Diuretic Beverages
Beverages such as coffee and black tea can contribute to hydration, but excessive amounts might increase dehydration due to their diuretic effects (both increase urine production, leaving you depleted of water). Enjoy these in moderation, particularly if you’re sensitive to caffeine.
Herbal teas such as chamomile, peppermint, or rooibos can be hydrating, caffeine-free alternatives to water that provide additional relaxation benefits. Sipping herbal tea in the evening can also become a comforting ritual to replace alcohol.
Summing Up
Adequate hydration is foundational for maintaining optimal brain function and mental health. By staying hydrated, you can enhance your cognitive abilities, stabilize your mood, and support your efforts to drink less. Simple changes in your daily water intake can curb alcohol cravings and lead to significant improvements in how you feel and perform each day, helping you maintain clarity and focus as you work toward your health goals.
