Maximum brain function is dependent on eating a well balanced diet and having regular drinks.

The brain's energy stores are very small, so to keep it functioning well, it needs replacement through the food you eat.

• The liver can only store about 12 hours of energy reserves
• Carbohydrates are burned by exercise and brain work

Meals

Do not skip meals. Low blood sugar from not eating can make it harder to think and concentrate. It may also make you more vulnerable to headaches or nausea. Even if you don't feel like eating; try to snack more frequently on fruit, nuts – such as cashews and almonds, or a pot of yoghurt. Carry nuts or dried fruits, such as apricots in a small plastic zip lock bag.

The ‘Right Foods’

The main source of energy for the brain is glucose, which comes from carbohydrate rich foods like cereals, breads and pasta. Fresh vegetables and fruit are also important.

Protein

Protein foods help with mental alertness. Protein has a stimulant effect on the brain; a higher intake in the first part of the day improves alertness and mental function.

Nuts/chicken/red meat/fish/beans/sprouts

Hydration

Don't go too long without having a drink. Your brain is sensitive to dehydration!

If you become dehydrated:

• you are likely to think you are hungry all the time and eat more
• your kidney function will be poor and wastes will accumulate in your body
• just 2% water loss and our performance of tasks drop off; you may feel groggy and slow, with a ‘foggy’ head
• you may have trouble regulating your body temperature and feel either too hot or too cold
• fats stored in your body won't get used up or metabolised

If your memory is not good, try to work out a system of monitoring the amount that you drink during the day.

Example: Fill a 1.5 litre bottle with water and see if most of it is drunk by the end of the day. This is an easier way of estimating intake than per glass as it is harder to remember the total cups/glasses of drink.