What should I know about hydration
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Maintaining proper hydration is crucial for both cognitive and physical performance. Here are some key insights from the :
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Daily Hydration: Aim to consume approximately 8 oz (about 240 ml) of fluid every hour for the first 10 hours after waking, totaling around 2.4 liters. This guideline helps ensure adequate baseline hydration for your body's cells and tissues 1.
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Hydration and Alertness: Quality hydration enhances clarity of focus and physical vitality by activating the sympathetic nervous system, improving alertness and reducing brain fog 2.
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Hydration During Exercise: Use the Galpin equation to determine your fluid needs during exercise: divide your body weight in pounds by 30, and drink that amount in ounces every 15 minutes of exercise. Adjust these values, increasing by 50% to 100%, if exercising in hot environments or if sweating heavily 3 4.
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Proper Hydration Techniques: Slow and steady fluid intake is recommended. Sipping small amounts regularly, rather than large volumes at once, can prevent gastrointestinal distress and ensure consistent hydration 5.
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Impact on Sleep: Excessive hydration before bed can lead to frequent bathroom trips, disrupting sleep. If this is an issue, assess your hydration habits, as it might also be a sign of underlying sleep conditions 6.
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Morning Hydration: Start your day well-hydrated to enjoy performance-enhancing benefits without compromising sleep. Consuming whole, real foods, like fruits high in water content, complements fluid intake effectively 7.
These guidelines offer a comprehensive approach to maintaining adequate hydration for overall health and optimizing performance in various conditions.
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