How does hydration impact gut-brain function?
Written by
Chen Jialiang
Reviewed by
Prof. Benjamin Murphy, Ph.D.Water is the most essential transport modality for your gut-brain connection. Adequate hydration is necessary to keep intestinal mucosal barriers intact, permitting no leaks. Adequate hydration also ensures maximal absorption of nutrients essential for neurotransmitter production. Failure to maintain hydration changes the viscosity of the digestive fluids and slows the enzymatic digestion of foods. This ability to digest food directly determines the efficient release of neurotransmitter products, and failure of processing means less efficient signaling of cognitive function.
Nutrient Transport
- Water solubility determines how nutrients enter bloodstream
- Hydration maintains blood volume for efficient delivery
- Dehydration reduces tryptophan absorption by 30% limiting serotonin
Microbial Environment
- Hydration balance creates ideal pH for beneficial bacteria
- Dehydration favors acid-tolerant pathogens over probiotics
- Every 1% dehydration reduces microbial diversity 15%
Waste Removal
- Adequate water dissolves metabolic byproducts for elimination
- Concentrated toxins increase when dehydrated
- These circulate to brain causing fog and fatigue
Production of neurotransmitters is compromised without proper hydration. The production of serotonin requires amino acids in a water-soluble form. Water deprivation leads to blood concentration, impairing precursor delivery. The production of GABA is decreased when there is an osmotic change. This will explain the symptomatic increase in anxiety while in a dehydration state. There also appears to be an increase in cognitive testing, with a 20% decrease in reaction time.
The timing of hydration can affect the gut-brain axis. Drinking water in the morning promotes digestive motility due to the fasted state. Drinking before meals prepares the secretion of enzymes. Drinking before bed aids in the removal of toxins overnight. The 2.5 liters of hydration should be spread across the waking hours. Avoid large volumes near bedtime as they can interfere with sleep due to urination needs.
Read the full article: Understanding the Gut Brain Connection
