Hydration guidelines


Hydration is essential for both mental and physical performance. Here's a summary of hydration guidelines as provided by the :

  • For optimal hydration during exercise, consume water slowly and steadily, ideally with a few sips every 15-20 minutes. This can prevent GI distress and provide a continuous stream of hydration without overloading the digestive system 1.
  • Generally, during the first 10 hours of your day, aim for 8oz (approximately 240ml) of fluid every hour. This equates to around 80oz (about 2360ml or just over 2 liters) for the first 10 hours of your day 2.
  • The equation suggests half your body weight in ounces per day as a rough guideline for daily fluid intake. During exercise, aim to consume 125%-150% of the weight lost in fluid 3.

    Hydration Guidelines

    Andy Galpin discusses the importance of hydration for optimal performance and provides guidelines for how much water to drink during exercise. The slower and steadier the better, with a few sips every 15-20 minutes being optimal. The Galpin equation can also be used to determine the amount of fluid needed for mental work.

    Huberman Lab

    Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness | Huberman Lab Guest Series
  • Hydration is crucial for cognitive performance, and following the Galpin equation can help determine the right amount of fluid needed 4.
  • Adjust your fluid intake if you are exercising in heat or sweating a lot by approximately 50%-100% more than usual. If you're in a sauna, consume at least 8-16oz of fluid for every 20-30 minutes spent there 5.
  • Begin your day well-hydrated and consume a larger percentage of your water earlier to avoid compromising sleep. Eat whole, real foods, which can also contribute to your hydration status, with foods like watermelon being excellent for hydration 6.

Always adapt these guidelines to individual needs and environmental factors like heat and activity level. If you are exercising, adjust your intake according to sweat loss, and always include electrolytes like sodium, potassium, and magnesium.