LONGECITY

Hi. I have constantly dehydrated brain. I drink a lot (i think i drink enough ) but after i drink small coffee it or half of coffee it starts to getting worse, drowiness,impaired thinking.  I drink coffee occasionally. Realy i do not know how to hydrate brain. My sinus and eyes are dehydrated to. 

Some thoughts ?

Best Regards

Rafal

It doesn't matter how much water you drink if it doesn't get into your cells. Potassium is the most important electrolyte for this purpose; you can add KCl to your food instead of / in addition to salt. (Or just eat more potatoes with skin) Use cronometer to estimate your average daily intake from food, and supplement to reach 3500-4000 mg / day. It's not as effective to take potassium on an empty stomach; you will absorb it faster and pee it out. Betaine is a cheap and safe supplement that acts as an osmotic buffer, which also helps protect cells against dehydration by drawing in fluid. It is safe to take a few grams of betaine a day.

It is also possible that you might need a bit more sodium, but that is less common. Magnesium deficiency makes your body waste potassium, so if you don't get enough from diet (which is common), supplement up to 400-500 mg/day, preferably in any other form than MgO. Lastly, pumping potassium into the cell requires ATP, so if you have a chronic disease associated with poor mitochondrial function, it may be necessary to address that (which is a long and complicated process, so try the easy stuff first).

Hope this helps.

Thank You much . I assume that i have to much sodium . But i really do not know how to dill with it. Yes when i take potassium it is better. There is better after training. I assume that i moved from body sodium during training. I am not eatting to much salt. I do not know why i have  a lot of it.

Potatoes and coconut water are great sources of potassium.

Also good to buy a calcium citrate supplement as well as magnesium threonate/malate/glycinate supplement.