the Role of Hydration in Enhancing Cognitive Function and Test Performance

It is common to hear a variety of advice leading up to a standardized test like, “eat breakfast” and “get a good night's rest.” But oftentimes, an extremely important part is left out: remembering to hydrate well. Hydration is a key factor in cognitive performance, memory, and attention which, if taken advantage of, can help test takers significantly on tests and exams.

Hydration's Effects on Cognitive Abilities

As standardized testing and AP season is creeping up, it is important to prioritize health and wellbeing for the best test experience. In addition to getting good nights of rest leading up to testing, it is also extremely important to hydrate sufficiently throughout the week. According to ACSM’s health and fitness journal, “even mild dehydration—a body water loss of 1-2%—can impair cognitive abilities” (Armstrong et al., 2011 and Ganio et al., 2011 as cited in Riebl & Davy, 2013). To add on, dehydration also decreases concentration, slower reaction time, and short term-memory problems, all of which may decrease overall performance on standardized tests (Armstrong et al., 2011 and Ganio et al., 2011 as cited in Riebl & Davy, 2013).

Indirect effects of DeHydration on Test Performance

Dehydration also alters the areas that may indirectly impact cognitive function. Dehydration is also correlated with increased moodiness and anxiety (Riebl & Davy, 2013). Most people would probably not want to enter their test site already feeling stressed and anxious in addition to common pre-test anxiety. Dizziness, fatigue, irritability, headaches, and nausea may also arise due to insufficient hydration (Riebl & Davy, 2013). On the contrary, drinking enough fluids may grant you a clear head and a sense of calm before a test, which is arguably just as important as being prepared for the intellectual parts of the exam.

Test Performance Correlation

Not only has hydration boosted cognitive function, but there is also direct evidence to support performance on actual standardized tests. According to the Johns Hopkins News-Letter, students who brought and drank water during exams scored better than those who did not bring water (Marino Lee, 2019). Unsurprisingly, the benefits of hydration like increased cognitive performance directly corresponds to high performance on tests.

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Key Takeaways

Evidently, proper hydration is a beneficial hack that can significantly improve cognitive function and test performance. Whether it be finals, AP exams, or standardized tests, water and other hydrating drinks are your best friends. So whenever you feel any of the symptoms, just remember: with water to drink, the easier it is to think.

References

1. Armstrong, L. E., Ganio, M. S., Casa, D. J., Lee, E. C., McDermott, B. P., Klau, J. F., Jimenez, L., Le Bellego, L., Chevillotte, E., & Lieberman, H. R. (2012). Mild dehydration affects mood in healthy young women. The Journal of Nutrition, 142(2), 382–388. https://doi.org/10.3945/jn.111.142000

2. Ganio, M. S., Armstrong, L. E., Casa, D. J., McDermott, B. P., Lee, E. C., Yamamoto, L. M., Marzano, S., Lopez, R. M., Jimenez, L., Le Bellego, L., Chevillotte, E., & Lieberman, H. R. (2011). Mild dehydration impairs cognitive performance and mood of men. The British Journal of Nutrition, 106(10), 1535–1543. https://doi.org/10.1017/S0007114511002005

3. Marino Lee, S. (2019, December 5). Finals Health Series: High water intake is linked to better exam scores. The Johns Hopkins News-Letter. https://www.jhunewsletter.com/article/2019/12/finals-health-series-high-water-intake-is-linked-to-better-exam-scores

4. Riebl, S. K., & Davy, B. M. (2013). The Hydration Equation: Update on Water Balance and Cognitive Performance. ACSM’s Health & Fitness Journal, 17(6), 21–28. https://doi.org/10.1249/FIT.0b013e3182a9570f