what should I drink first thing in the morning

Andrew Huberman emphasizes the importance of hydrating properly first thing in the morning for mental and physical performance. Here are his recommendations:

1. Water Intake: Drink at least 16 to 32 ounces of water to rehydrate after a night's sleep. This helps to kickstart your hydration for the day and ensures that your body functions optimally 1.

2. Salt Addition: Adding a small amount of sea salt to your water is recommended. Neurons require sodium, magnesium, and potassium to function properly. The salt helps replace any lost electrolytes and supports neuronal activity 1.

3. Bright Light Exposure: Get bright light exposure as soon as possible after waking up. This helps increase the cortisol pulse, which boosts alertness and mood. Delay consuming caffeine until 90 to 120 minutes after waking to allow your body to clear out adenosine, the chemical that promotes sleepiness 2.

4. Electrolyte Drinks: Optionally, you can use an electrolyte drink such as Element, which contains sodium, magnesium, and potassium, to ensure you're getting the necessary electrolytes for hydration and cognitive function 3.

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     1

     Hydration for Performance

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     2

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     3

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In summary, drinking water with a bit of salt first thing in the morning, followed by delaying caffeine intake and ensuring bright light exposure, will help optimize your alertness and hydration throughout the day.