Hydratation

Hydration plays a crucial role in both cognitive and physical performance. Even slight levels of dehydration can lead to fatigue and brain fog. Dr. Andrew Huberman emphasizes that proper hydration improves focus, energy, and overall alertness through mechanisms involving the sympathetic nervous system, which is activated when our body and cells are well-hydrated 1.

For sleep, Dr. Andy Galpin highlights that excessive fluid intake can disrupt sleep by causing frequent urination. As a rule, waking up once a night to urinate is normal, but consistently more than twice might indicate a problem either with hydration or a sleep disorder 2.

It's also important to consider the source and quality of your tap water, including the cleanliness of the faucet filter, to avoid contaminants 3. The Galpin equation (body weight in pounds divided by 30 equals ounces of fluid every 15 minutes of exercise) is a good starting guideline for determining hydration needs during physical activity, though adjustments may be necessary based on individual circumstances like sweating or environmental conditions 4 5.

Moreover, maintaining proper electrolyte balance alongside hydration is essential for optimal cellular function and overall health 6. Small deviations from optimal hydration can significantly impact physical and cognitive performance, so it's essential to pay attention to your hydration status and adapt as necessary 7.