How much water do I need per day?

For optimal hydration, Andrew Huberman recommends consuming approximately 8 ounces (240 mL) of fluid for every hour you are awake during the first 10 hours of your day. This totals around 80 ounces (2.4 liters) within that time frame. This amount encompasses all types of beverages, not just water, helping ensure adequate hydration for cellular function and overall health.

Key Points on Hydration:

1. Daily Intake: Aim for about 2.4 liters (approx. 80 ounces) during the initial hours after waking.
2. Hydration During Exercise: Increase fluid intake significantly (by 50-100%) if exercising in hot conditions or sweating heavily. For instance, if you follow the Galpin equation (your body weight in pounds divided by 30), enhance that figure when active.
3. Listening to Thirst: While thirst can be a guide, it may not keep pace with actual hydration needs, especially in dehydrating conditions or during intense exercise 1 2.

These hydration guidelines help maintain both mental and physical performance, as even mild dehydration can impair cognitive function and endurance.