Written by Tara Boustany on
April 30, 2022
Reading Time: 6 minutes

Medically Reviewed by our Medical Affairs Team

Written by Tara Boustany on:

Are you having difficulty focusing on tasks lately? Like you can’t seem to think clearly?

If so, you may be experiencing dehydration brain fog. This is a common problem for people who are often dehydrated and don’t realize it.

Fortunately, there are many ways to clear brain fog from dehydration and improve your cognitive function naturally.

In this blog post, we will discuss 12 of the best methods for doing just that!

So, let’s get started.

What exactly is brain fog?

Brain fog or mental fog is a condition that can be caused by many things, including dehydration, stress, poor sleep, and certain medications.

It can lead to symptoms like difficulty focusing, memory problems, and feeling tired all the time.

In severe cases, mental fog can even cause depression or anxiety.

For some people, mental fog is a mild cognitive impairment that lasts for a few days, but it can linger for months on end for others.

While brain fog is not recognized as a medical condition, it can be a sign of an underlying health problem.

If you are experiencing mental fog, it is important to see a doctor to rule out any serious causes.

What exactly is dehydration, and what causes it? 

Dehydration occurs when your body does not have enough water to function properly.

It can be caused by many things, including vomiting, diarrhea, sweating, and urinating too often.

People who are sick or who exercise a lot are at risk for dehydration.

Symptoms of dehydration include:

  • feeling thirsty
  • having a dry mouth
  • feeling tired
  • having dark-colored urine
  • parched lips
  • cracked tongue
  • headaches
  • inability to focus
  • dry skin
  • sleep problems 

If you are experiencing any of these symptoms, it is important to drink more water and see a doctor if the symptoms persist.

Remember that dehydration can cause serious health problems, so it is important to take it seriously.

What is the link between dehydration and brain fog?

The link between dehydration and brain fog is not fully understood, but it is thought that dehydration can cause a decrease in blood volume.

This can lead to a decrease in oxygen and nutrients being delivered to the brain and decreases blood flow, which can impair brain functions.

Dehydration can also cause electrolyte imbalances, which can further contribute to mental fog.

One study, a randomized controlled trial, suggests that dehydration negatively impacts healthy adults’ attention, vigor, self-esteem, and thought and memory processes.

While rehydration improved their reaction times, memory skills, and attention span and alleviated fatigue. 

How much water should you drink?

The amount of water you need to drink depends on many factors, including your activity level, the climate you live in, and your health.

Most healthy adults need to drink eight to ten cups of fluid a day.

However, if you are sick or exercise a lot, you may need more.

Adequate water intake is essential throughout the day rather than waiting until you are thirsty.

If you wait until you are thirsty, it may be too late, and you will become dehydrated.

Tips for drinking more water:

  • Carry a water bottle with you everywhere you go.
  • Drink a glass of water first thing in the morning.
  • Drink or sip on water throughout the day, rather than drinking it all at once.
  • Add fruits or vegetables to your water for flavor.
  • Drink herbal tea or sparkling water if you get bored with plain water.

12 Ways to Clear Dehydration Brain Fog & Improve Overall Brain Health

The following are 12 of the best ways to clear brain fog from dehydration and improve your cognitive functioning naturally: 

1) Stay hydrated

As we have discussed earlier, dehydration is one of the leading causes of mental fog.

Therefore, it is crucial to make sure you are drinking enough water throughout the day.

Carry a water bottle with you and drink regularly to prevent dehydration.

If you are feeling thirsty, that means you are already dehydrated, so don’t wait to drink water until you are thirsty.

Drink water throughout the day to keep your body and brain healthy.  

2) Avoid drinks that worsen cognitive fog

There are certain drinks that can make mental fog worse. These include alcohol, caffeine, and sugary beverages.

Alcohol dehydrates the human body and can lead to electrolyte imbalances.

Caffeine can also cause dehydration and make it difficult to focus.

Sugary drinks can give you a temporary energy boost, but they can also cause crashes that make it difficult to concentrate.

Avoid these drinks if you are trying to clear brain fog.

Instead, stick to water and other healthy beverages like herbal tea or coconut water.

3) Maintain a well-balanced diet

Eating a nutritious diet is essential for overall health, especially your brain cells.

Certain nutrients are essential for brain function, so it is important to make sure you are getting enough of them in your diet.

Some of the best foods for brain health include omega-rich fish, leafy green vegetables, berries, nuts, and seeds.

Eating a healthy diet will help clear mental fog and improve your cognitive function in the long run.

4) Consider taking supplements that support cognitive ability

If you are not getting enough essential nutrients in your diet, you may want to consider taking supplements.

Some good options for brain health include omega-three supplements, B-complex vitamins, and magnesium.

Omega-threes are essential for brain function and can be found in fish oil supplements.

B-vitamins are important for energy production and can be found in supplements or foods like leafy green vegetables and eggs.

Magnesium is a mineral that supports cognitive ability and can be found in supplements or foods like dark chocolate and nuts.

Taking any of them can aid in the reduction of brain fog and enhance your cognitive performance.

5) Get enough sleep and stick to healthy sleeping habits

Sleep is essential for overall health and well-being.

It is during sleep that the brain consolidates memories and clears out toxins.

Therefore, if you are not getting enough sleep, it can lead to mental fog or a more serious cognitive dysfunction.

To get the best night’s sleep, stick to a regular sleep schedule, avoid caffeine before bed, and create a relaxing bedtime routine.

6) Move more with aerobic exercise

Exercise is not only good for your physical health, but it is also beneficial for brain health.

Aerobic exercise, in particular, has been shown to improve cognitive functioning and reduce mental fog.

So get moving and start reaping the benefits of aerobic exercise for your mind and body.

Just make sure you drink plenty of water before and after exercise to avoid dehydration.

7) Take breaks throughout the day

When you are feeling overwhelmed or foggy-headed, take a break.

Get up and walk around, stretch, or take some deep breaths.

Taking breaks will help you clear your head and come back to your work refreshed and focused.

If possible, take a few minutes each day to meditate or do some other relaxation technique.

This can help reduce stress and clear brain fog often instantly.

8) Avoid multitasking

When you are trying to focus on a task, avoid multitasking.

Doing too many things at once can lead to information overload and make it difficult to focus on any one thing.

If you need to do multiple tasks at once, break them down into smaller steps and focus on one thing at a time. 

This will help you stay focused on cognitive tasks for more extended periods and avoid mental fatigue.

9) Practice mindfulness

Mindfulness is a state of being aware of and present in the moment.

When you are mindful, you are not thinking about the past or the future but instead focusing on the here and now.

Practicing mindfulness can help reduce your stress, clear your mental fog, and improve your overall mental clarity.

To be more mindful, try to focus on your breath and the sensations in your body.

You can also try a mindfulness meditation or yoga class.

Or simply take a few minutes each day to sit in silence and focus on your breath.

Incorporating mindfulness into your daily routine can help reduce cognitive fog naturally.

10) Play brain games or learn a new language

Keeping your mind active and challenged can help reduce your mental fog and enhance brain function overall.

Try playing brain games like Sudoku, crosswords, or memory games.

Or learn a new language, take up a new hobby, or read a challenging book.

Doing things that challenge your mind can help improve your mental endurance and reduce the risks of memory problems.

11) Connect with nature

Spending time in nature has improved mental well-being and reduced stress.

So, take a break from your screen and go for a walk outside. Or try gardening, hiking, or camping.

Make it a point to spend time in nature regularly, and you may just find that your cognitive fog starts to lift.

12) Consider journaling

Journaling is a great way to reduce stress and clear your mind.

Writing down your thoughts can help you work through difficult emotions, mental hurdles, and other problems you may be facing.

It can also help you gain greater clarity on what is causing your mental fog by logging in your symptoms, date, and time of day the fog occurs more significantly.

If journaling sounds like something you would like to try, there are many different types of journals you can keep, such as a gratitude journal, daily diary, or bullet journal.

Takeaways

If you are experiencing cognitive fog, there are many things you can do to clear it up naturally.

From drinking more water to taking breaks throughout the day, there are simple changes you can make to help improve your cognitive functioning and reduce mental fatigue.

So, next time you are feeling dehydrated and fuzzy-headed, try one of these tips and see if it helps you feel more clear-headed and focused.

Do you want to learn more about clearing brain fog and improving your cognitive health? Check out these educational resources and join the discussions in this online community!

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