不要小看身體缺水對記憶力和工作表現的影響！ - Getting Closer to God's Voice 1985

「促進大腦運轉，喝水就…..當我們壓力很大，努力趕上最後期限，勞苦功高的水瓶常被推到桌子遠處，接著就被遺忘，然而此時正是我們最需要補水的時候。研究顯示，喝水立刻就能提升表現。英國研究人員證實，在接受具有挑戰性的動腦任務之前，受試者先喝一品脫（約500毫升）的白開水，需要的反應時間比沒補水的人少14％。同一組科學家也證實，水喝得比同學多的孩童，注意力集中的時間增加，記憶力也增強。科學顯示，如果一忙碌就忘記喝水，不論是忘幾小時或忘一整天，達成目標的能力會減弱。」quote from《微復原力》 | 天下文化 | 2019/8/30出版

 

國立衛生研究院（National Institutes of Health, NIH）指出輕微到中等程度的脫水會傷害各種認知領域的表現，包括短期記憶、知覺辨認（perceptual discrimination）、計算能力，以及視覺追蹤的動作協調。換言之身體攝取充足的水分，記憶力變好，對數字更敏銳，眼睛看得更清楚，手眼協調能力更好是可以期待的結果

 

血糖不平衡，易焦躁或焦慮

血糖和水分一樣，隨時影響著我們的復原力…大腦是新陳代謝的「大戶」，明明只占全身重量2％，但每日耗掉我們攝取熱量的20～25％。大腦的執行功能，如決策、身心耐力和邏輯推理，比自動發生的認知事件更耗血糖。由於腦中永遠只有少量血糖，不補充的話，5～10分鐘就會缺糖，執行功能很容易受影響。如果太常忽略進食，就可能頭昏腦脹、猶豫不決甚至憂鬱沮喪。」quote from《微復原力》 | 天下文化 | 2019/8/30出版

 

「血糖下降時，自制能力也會下降。有聽過「hangry」這個詞嗎？距離進食時間愈久，就愈難控制情緒，我們會突然暴怒或掉眼淚。此外，血糖低的時候（不正常的低血糖濃度期間）會增加焦慮程度。從前有一句廣告台詞說：「肚子一餓，你就不是你」（You’re not you when you’re hungry）」quote from《微復原力》 | 天下文化 | 2019/8/30出版

 

「如果連正常範圍內的血糖波動也能避免，對我們的好處相當多。自制力或許是最容易受血糖波動影響的大腦執行功能，也有證據顯示，良好的自我管理，關係著健康的人際互動、人緣、良好的心理健康、有效的應對技巧、優秀的學業表現，以及比較不容易陷入藥物與酒精濫用、犯罪行為或飲食失調。….血糖飆高（高血糖）不代表大腦會運轉得更順暢。長期維持高血糖會以各種方式損害全身細胞，包括大腦細胞。」quote from《微復原力》 | 天下文化 | 2019/8/30出版

 

司馬儀：人的腦部組織７５％是水分，依照中醫的說法，腎主水，過去便有醫生表示顧腎的辦法就是多喝水（當然也不能過量會引發水中毒）但醫生之所以會那麼說是因為水分攝取不足的國人非常多！過去其他研究證實身體疲勞的原因之一就是身體缺水！此外，想要抑制高漲的食慾也要多喝水！

 

“Water deprivation elicits the sensation of thirst when certain brain cells become dehydrated by as little as 1% or 2% by the osmotic loss of water. Those cells are located in the basal forebrain, just rostral to the third cerebral ventricle.” quote from Water Deprivation | ScienceDirect Topics

 

參考資料

Water deprivation induces neurovascular and cognitive dysfunction through vasopressin-induced oxidative stress

Brain serotonin metabolism during water deprivation and hydration in rats.

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《微復原力》註釋

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