How Dehydration Makes You Tired & Less Productive

Dehydration can make you tired due to its effects on the body’s physiological processes and overall energy levels. When the body loses more fluids than it takes in, it leads to dehydration, and even mild dehydration can cause tiredness and exhaustion [1].

DISCLAIMER: Be sure to reach out to your nutritionist and medical professional to get your own routine dialed in.

Here’s why dehydration can result in fatigue & decreased productivity:

1. Reduced Blood Flow to the Brain: When dehydration sets in, your blood pressure drops, leading to poor circulation and reduced blood flow to the brain. This reduction in blood flow can cause feelings of sleepiness and tiredness [1].
2. Decreased Blood Fluid Volume: Dehydration causes a decrease in the total amount of fluid in cells, including plasma and red and white blood cells. As a result, your heart has to work harder to pump the proper amount of nutrients, oxygen, and fluid to different cells, which can lead to fatigue [1].
3. Impact on Endurance and Muscle Strength: Dehydration can reduce endurance and muscle strength, leading to feelings of tiredness and weakness. Studies have shown that combat sports athletes who were dehydrated reported feeling more fatigue and experienced reduced muscle-strength endurance [2].
4. Impaired Brain Function: Dehydration can affect cognitive function and decision-making abilities, leading to mental fogginess and poor short-term memory. Brain fog and mental exhaustion can be a result of inadequate fluid intake [3].

In addition to fatigue, dehydration can also cause symptoms like headaches, dizziness, dry mouth, dark-colored urine, and skin problems [2]. No thanks.

To prevent fatigue caused by dehydration, it’s essential to stay properly hydrated by consuming an adequate amount of fluids throughout the day. The Institute of Medicine recommends adults consume 2.7 to 3.7 liters of water daily, depending on age, sex, climate, physical activity, and health conditions [2]. Drinking water, other liquids, and consuming water-rich foods like fruits, vegetables, and soups can help maintain optimal hydration levels and keep you feeling energized [2].