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“Stay Hydrated, Stay Focused: How Drinking More Water Boosts ADHD Management”
Water, an amazing substance that covers more than half of the entire Earth, tends to get overlooked and frankly taken for granted. Trust me, if scientists are still learning about just how water works I know that I am definitely guilty of this. Thales, a sixth century philosopher hypothesized that water is the primary substance of all beings. And he wasn’t alone. Many cultures throughout history consider this dynamic substance essential to life and without it this planet would look entirely different.

Outside water’s life sustaining abilities, it has so many unique and interesting characteristics. First it is the only material that exists in three different forms on this Earth (solid, liquid and gas). Beyond that, It continues to recycle itself in many different ways from rain water to spring reservoirs. Just think about that for a minute, you could very well be drinking the exact same water that George Washington himself once quenched his thirst. Water also is a relatively heavy substance which creates a lot of pressure from the depths of the ocean which creates challenges for engineers and submarine design and residents when it freezes during the winter bursting pipes. Not to mention surface tension, which happens because water molecules are strongly attracted to one another creating rain drops and allowing many insects to walk on its surface!

I could go on and on and bore you with all the scientific details and different ways that go unseen about how water is fascinating, mysterious and helpful. I say all of this only to drive home the importance of water beyond the obvious. And if you are interested in finding out more about water and how it affects not only our lives but the entire world check out this article called The Science of Water. Here is a list of reasons why water is particularly beneficial for those like me with ADHD:

Alright, but first let’s play with this quick and fun analogy: imagine for a moment that your brain is like a super high-performance formula one race car, and ADHD is the driver who’s a bit distracted, maybe fiddling with the radio, looking out the window, and occasionally forgetting to hit the brakes. Whoa! Now, what’s the fuel that keeps that car zooming along at top speed? Water! Yep, plain old ordinary H2O is like premium gas for your brain.

Picture this: When you’re dehydrated, it’s like your brain/car is driving through molasses. You’re trying to focus, but everything is sloooow, and suddenly, your thoughts are swerving left and right—“Wait, what was I doing? Was that a squirrel? Hey! I should Google the history of bread!” Hydration helps wash away a lot of that mental gunk, so your brain can stop zig-zagging all over the road. Sure, you’re going to get distracted and there’s just no getting around that, you just won’t get bogged down as often.

And get this: when you drink water, your brain feels happy! It’s like giving your brain a cool and refreshing shower after a really hot day. You know that refreshing, “Ahhh” feeling? Your brain does that too. And a happy brain means you’ll feel less fidgety, impulsive, and a little more in control of your thoughts. You might even be able to sit through a whole movie without pausing it 27 times!

Plus, hydration is the secret weapon against grumpy brain mode. You know that feeling when you’re so irritated that even the sound of someone chewing too loudly makes you want to scream? Dehydration is a sneaky mood-vampire that does exactly that. I mean imagine how you feel when it’s hot, you’re thirsty, tired and just let someone try and ask you to do something, anything. But guzzle some water, and suddenly, you’re the zen master of patience, ready to handle the world with ninja-like calm. Well, not really, but you see the point.

So anytime you feel like your stock car is running on fumes, take a break and grab a bottle of ice cold water. Just try to remember, our brain is like a high performance engine that burns through fuel at an alarming rate! So we use more and therefore we need more, more often for optimal performance, your brain will thank you for it!

Now here’s that list as promised with a dash of science behind it:
- Enhanced focus and concentration– Water helps maintain the balance of neurotransmitters in our mind. It also helps improve concentration and mental alertness by increasing blood flow to the brain.
- Improved memory– Water helps facilitate the flow of nutrients and oxygen to the brain, thereby improving cognitive function, specifically focus and mental clarity.
- Mood Stabilization– ADHD can lead to mood swings, irritability, and emotional dysregulation; dehydration only exacerbates this. Adequate water helps regulate emotions and promote a balanced hormonal and electrolyte system, thereby reducing stress and preventing fatigue.
- Enhanced Executive function– Executive function which involves skill sets like planning, organizing and time management is often impaired in ADHD. Proper hydration helps optimize brain function supporting better decision making and more completion of tasks. Yikes!
- Boosted energy levels– ADHD is often associated with fluctuating energy levels including fatigue and low energy. Water helps to keep you energized throughout the day, promoting better endurance during tasks.
- Better quality sleep– Sleep disturbances like insomnia and restlessness are often reported from those with ADHD. Proper hydration can support good sleep patterns and relaxation which is essential for managing ADHD symptoms.
- Support for medical side effects– ADHD medication, particularly stimulants cause side effects such as dry mouth and headaches. Water helps to mitigate these pesky irritations and increases the effectiveness of the medication.
- Better Decision-Making– Impulsivity is a core ADHD symptom, often leading to quick, unplanned decisions that can lead to uncomfortable and unintended consequences. A lack of adequate hydration has been shown to negatively impact one’s decision making process. Drinking water at regular intervals can help with self-regulation and more thoughtful decisions. Oh my!
- Fosters Better Habits– We tend to struggle with maintaining consistent habits. Developing a hydration routine (e.g., drinking a glass of water every hour) helps to build structure in our daily life. Staying hydrated is a simple, actionable step that can increase feelings of accomplishment.
- Reduces headaches– Water is like a superhero when it comes to attacking headaches. One of the most common causes of headaches is dehydration. When you’re not drinking enough water, your brain can temporarily shrink and pull away from the skull. (Yeah, that’s as unpleasant as it sounds!) When you’re well-hydrated, your blood flows more freely. This helps deliver oxygen and nutrients to your brain, keeping everything running smoothly. Without enough water, your blood can thicken, (yuck!) slowing down circulation and leading to headaches. Water also helps maintain the balance of electrolytes like sodium and potassium in your body.
In conclusion, water has a host of benefits including enhanced focus, concentration and executive function, improved memory, mood stabilization and boosted energy levels. It also helps with creating better habits, getting better quality sleep (a true must have), support for medical side effects and greatly reducing the chance of getting headaches and their severity. I just want you to be clear that although water is an essential ingredient in these benefits it’s not going to fix the challenges that come with ADHD. In my experience that only comes from seeking professional help and applying the tools and suggestions regularly in my life. Just remember to start small and celebrate the little wins! Although it may not seem like it, you are doing things to help improve the quality of your life. Take it from me, it took a long time for me to really see the value of adding this into my life and please try not to get discouraged when you fall short. We all do.

A Call to Action: Oh now I gotta do something?
- If I had only one thing that I could suggest to you right off the bat to really help. That would be the Hidrate Spark. It has been a real game changer and has really helped keep me on track with my water goals. Click the button below to check it out!
- Also, check out my other blog for 11 tips on how to drink more water…
- Another way that I know that I am drinking enough water is that I am going to the bathroom more regularly (i.e. between 45 minutes to an hour intervals)
- If you have any other tips, suggestions or questions feel free to drop me a line at: Snowball.pro81@gmail.com
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November 8, 2024
11 Tips That Can Help You to Drink More Water
According to the Mayo Clinic water is essential for every cell of your body to function correctly. It is an amazing substance that assists with the digestive system, flushes toxins from the body, promotes good kidney function, keeps your joints and muscles lubricated, supports healthier and younger-looking skin, and helps regulate body temperature. In other words, everyday life would be that much harder without the adequate amount of water. Their recommendation for the minimum daily intake of water is:

Women- 11.5 cups or 92 oz of water

Men- 15.5 cups or 124 oz of water

For us with ADHD it can be a real challenge to come up with ways to help remind us to drink water. Especially when we have enough trouble remembering the basics such as eating, keys or even flossing teeth. Sheesh, now you want to add another thing into the mix? Well I completely understand because I was right there with you not too long ago. It wasn’t until I got help and started to see the benefits of drinking the adequate amount of water. Such as reduced headaches and feeling less fatigued at the end of the day from fog brain. I was sold!

Here are some creative strategies that may align with your unique way of thinking and planning:
1. Gamify Your Water Intake:
- Turn drinking water into a fun challenge or a game. Apps that you can download on your phone include Plant Nanny where you water a virtual plant as you drink or Habitica, which rewards you with points for completing tasks, including drinking water. I personally prefer Plant Nanny because it is a lot more straightforward and easy to set up.
- Try making it into a game like if you drink two cups of water, you get a break. Or if you drink five cups of water you get a small treat. In the end, the health benefits are the real reward.
1. Visual Cues:
- Try using sticky notes with reminders in places that you’ll know that you will see them such as your desk, bathroom mirror, or fridge. Use bright colors or fun stickers to make them eye-catching and give you that little dopamine hit. I really like this Planner Sticker Pack because it has over a thousand stickers and some of them you can even personalize. Click the link below to get your hands on it!
1. Habit Stacking:
- This is a powerful technique that suggests pairing drinking water with habits that you already have. For example, drink water when you take your medication, grab a bite or work out. By doing this you link this new habit with an established routine thereby making it easier to remember.
1. Drink smaller quantities more often:
- By drinking smaller amounts more often it breaks down the process making it feel less daunting. Having to drink 15 cups of water sounds like a tall task especially after you just gulped down the first one. The idea is to take small sips every 10-15 minutes throughout the day. After all, the benefits of drinking water are enhanced when you do it slowly throughout the day rather than in spurts. Your body retains the water much better this way.
1. Get a smart water bottle:
- There are several different types of water bottles that have built in timers or light up when you need to take a drink. I personally prefer the Hidrate Spark water bottle because it lights up after you take a drink, when the bottle is empty and after you refill it. And it goes crazy when you hit your daily water goal. It comes with an app that syncs up with your phone that allows you to adjust your daily goal, the color and more and even has a paid subscription feature. Click the button below to get your hands on Hidrate Spark.
- You can also set an alarm on your phone to vibrate or sound as a gentle reminder.
1. Add flavor or texture:
- Flavor and texture can make a huge difference for those who find plain water unappealing. I prefer water that is ice cold so try adding ice and even fruit flavoring to your drink. One liquid water enhancer that I prefer is Stur because it is naturally sweetened and it is high in vitamin c and antioxidants. Click the button below to get your hands on Stur.
- Also, try drinking water with a straw or opting for sparkling water.
1. Create a visual tracker:
- Set up a chart or use a whiteboard to mark off every glass of water that you consume. Crossing things off can be really satisfying and motivating!
- Again, you can use stickers or a color-coded marker as a bonus motivator for each glass you consume or other goal that you meet.
1. Switching up water bottles or cups throughout the day:
- Switching up your water bottles at different times can keep things interesting. Try a travel mug, a mason jar, or a cup with a lid and straw. Different shapes, textures, and colors can help maintain interest and make the habit more enjoyable and feel like you are making progress.
1. A water reminder app with notifications:
- The water tracker app is a great one that I recommend because it is easy to set up by plugging in your info. It also shows up on your notification and makes a cool pouring water sound to remind you that it’s time to take a drink.
1. Fidget with water:
- Keep your water bottle nearby and use it as something to do with your hands. That way you will naturally drink more water and appear less fidgety.
- If you find yourself fidgeting, let water take over that habit. Every time you tap your fingers or bounce your leg, take a sip.
1. Celebrate the little wins:
- Give yourself positive reinforcement for each glass of water you drink. Acknowledge your efforts, even with something small like a mental pat on the back or a thank you. I find that I don’t give myself enough credit for the good things that I am doing for myself. Set up a reward system where you accumulate points toward a small prize. Be it a milkshake or a new Star Wars book you earned it!
With these ADHD-friendly strategies, drinking water can become a more enjoyable and achievable daily habit. It’s all about finding what works for you, making it fun, engaging, and celebrating your successes! You are worth it!

Important Disclosure: Please read this first!

I am a proud affiliate for many of these tools that have links provided. This basically means that if you do click the link and purchase one of these products listed below that I do in fact receive a commission at no extra cost for you. I would not recommend anything that I haven’t tried myself and found that it worked out for me. I understand that not all of these are for everyone because we are all so unique, so please do not feel pressured to purchase anything that you feel won’t help. And if you ever have any questions, please feel free to reach out to me and I will do my best to get the answer.

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October 18, 2024
7 Amazing Benefits of Screen Free Time Before Bed for Those of Us with ADHD
Eliminating screen time especially before bed can be extremely beneficial for those like me with ADHD. In my experience, I feel less overstimulated throughout the day, I get a better quality of sleep, and I wake up fresh, focused and alert. Ready to attack the day! Here’s a quick guide to its special benefits:
1. Improved sleep quality and consistency:
Enhanced melatonin production– I didn’t know this, but screens emit

a blue light, which in turn disrupts the natural production of

melatonin. I often wake up in the middle of the night or have difficulty

getting back to sleep.

Better sleep onset– ADHD can make it very challenging for an

individual to transition from stimulation that goes on from the day into

sleep mode. By removing screens, it helps the mind shift into a relaxed

state, making it easier to fall asleep at a consistent time. I am just

beginning to understand that my mind runs on clock, and I operate

better when I stay on a consistent schedule (at least throughout the

work week). Besides, I still don’t know how to rip myself away from my

favorite show especially when the main character could very well die

in the next scene!
1. Enhanced REM sleep and Sleep cycles:
Better Deep sleep– The deeper phases of sleep especially REM are essential for cognitive function and emotional health. Studies have shown that reducing screen exposure before bedtime helps the body sustain and enter REM sleep more effectively. And I also heard that deep sleep is required to remove all the clutter that builds up throughout the day because we absorb EVERYTHING! Look, studies are all good and stuff, but I’m more interested in trying it out for myself and since applying this in my life it really has improved the overall quality of my days.

Fewer Sleep Disturbances– Watching screens before bed can delay the timing of your internal clock, which can lead to a misalignment with your natural circadian rhythm. Which basically means that you won’t be getting up for no reason in the middle night as often.
1. Reduced Overstimulation and Hyperactivity:
Calmer mind– Digital content, such as social media and Deadpool & Wolverine can really stimulate the brain causing hyperactivity. This is not helpful if your goal is to quiet the racing thoughts and reducing the restlessness that is common with us ADHDers.

Decreased Dopamine– Yeah, it is true that we need dopamine, (and a lot of it!) just not right before bed! Like I said, it is impossible for me to detach from an engaging show. It’s always, “right after this scene, right after this scene, right after this scene…” until I know it’s 4 am and now my next day is screwed!
1. Enhanced Focus and Executive Function:
Improved concentration– Proper sleep is the necessary ingredient for focus and mental clarity. When screen time interferes with that sleep it can worsen ADHD symptoms such as the ability to organize, focus and remain calm the next day. Remember, better sleep leads to improved executive functioning, memory and focus all of which are areas that can be very challenging for us already.

Better memory consolidation– I don’t know about you, but it seems that my short-term memory has a very limited bandwidth. Literally out of sight way out of mind! I have found that deeper sleep gives me just that little bit more hold, so I don’t leave the house without my lunch for the day!
1. Reduces Anxiety Leading to a Higher Mood Quality:
Less exposure to stressful content– We are highly sensitive individuals, everything around us affects us more intensely than the rest of the world. And don’t get me wrong I think that is a great thing! However, watching the news reel or getting on social media can trigger anxiety or stress. Reducing or regulating this particular type of screen time before bed helps to avoid exposure to content that can be emotionally stimulating. Don’t worry it will still be there in the morning.

Enhanced emotional stability– If you are like me a single comment in the right tone of voice can really set me off. Yet, when I get the right sleep, I notice that yeah that comment may still affect me just not as intensely. It gives me that moment of pause or buffer to not dive right off the deep end.
1. Improved Physical Health and Eye Strain Reduction:
Less digital eye strain– Prolonged screen time causes eye strain which can lead to

headaches which I know that I am quite prone to having. It can be difficult to take a

break when engaging in stimulating activities cause you know I’m in the zone! Putting

a limit on your screen time before bed allows for your eyes to get that much needed

rest!

Reduced physical tension– Engaging in screen-based activities before bed can lead to

poor posture and tension in the neck and shoulders. Screen-free time can lead to a

more relaxed body and mind. C’mon give those guys a break, they will really thank

you for it!
1. More Time for Calming, Screen-Free Activities:
Encourages a healthier bedtime routine– For us with ADHD, we really do well with structure especially when it comes to getting to bed (although we don’t like it). It’s because we take in so much throughout the day without being able to process it thoroughly. That might be why a whooping 67% of ADHDers are night owls because nighttime is the best distraction free time to accomplish this. Some suggestions on other healthy activities include reading a book, journaling or stretching can promote that much needed relaxation and defragging.

Not so screen dependent– Screen time reduction helps to foster healthy habits thereby breaking the habit of using this medium for nighttime entertainment. We are very prone to hyper-focus on digital media because although it is a great resource we tend to go down those pesky rabbit holes with it.

Tips for Creating more Screen Free Time:

Set a screen curfew– Aim to turn off all screens at least one hour before bed.

Set an intention– Remember why you are doing this. I’m not going to do this now because I will regret it tomorrow.

Create a healthy bedtime routine– Reading a book, meditating on your day, journaling or practicing gentle stretching are a few.

Blue light filters– If you need to use screens try blue light blocking glasses or filters to reduce the impact on melatonin production.

Start Small– Hey nobody is saying you have to become a Buddhist monk overnight. Start with ten-to-fifteen-minute screen free period just before bed. Then as you get comfortable start working your way up. Just remember this is all going to help you in the long run.

Yes, I understand that some of us are glued to our devices. The mere thought of not being able to use our phones causes a visceral reaction. Look, I’m not suggesting by any means to never use your phone just limiting the times and only if you are ready. This is merely a list of the benefits that screen-free time can give you. I honestly am still working on this and am far from perfect with it, yet I am noticing the changes. Plus, on those nights that I do allow myself to watch television it feels like a real treat, and I get really excited about it! So good luck and well wishes on your journey. And if you have any suggestions to add or comments, feel free to reach out to me. I would be happy to hear them.
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October 11, 2024