Do THIS For Optimum PERFORMANCE — How To Optimize Water Intake
Using Water to Optimize Health and Brain Function
Water is a remarkable substance, its unique properties allow life on earth.
All of the cells in our body require water for proper function. Without sufficient hydration, we will start to feel sick, and lightheaded, and experience heart rate problems.
In extreme cases, without water, our bodies will begin to shut down.
Proper hydration will allow us to stay mentally and physically fit, however, besides some basic advice, it is unlikely you have ever been taught how to most effectively consume water.
I’m about to share science and evidence-backed strategies, and how I have used them, to help you better extinguish your body’s hydration needs.
Your body will need different amounts of water depending on the activity you are doing. For the purpose of this story, we will outline the framework for two different states:
- Your body day to day
- Your body during exercise
Day to Day
You should plan to drink plenty of water during the morning and afternoon, reducing the amount of water you drink during the evening and nighttime. This is to prevent excessive urination at night.
Dr. Andrew Huberman, professor of neurobiology and ophthalmology at Stanford, recommends drinking 8oz (230ml) of water each hour, for the first 10 hours you are awake.
This is an average figure, you don’t need to drink exactly 8oz (230ml) for every single hour, you could for example drink 16oz (460ml) every other hour, 40oz (1.13L) every five hours etc.…
This is designed to be more of a guide and not a strict rule.
Additionally, it does not matter that much the frequency that you drink the water, and also you shouldn’t worry about sipping vs gulping.
I find it easy to drink a large amount at once when I wake up and then sip water throughout the day.
You might want to drink less frequently but more, or the other way around, either way, that’s fine, so long as on average you are having 8oz (230ml) every hour for the first 10 waking hours.
After the 10 hours, you should significantly reduce the amount of water you are drinking, as you will be sufficiently hydrated from the morning and afternoon, and you don’t want to be getting up in the middle of the night.
When Exercising
The guidelines for consuming enough fluids when exercising are simple, but it requires some math.
To figure this out we will use Galpin’s equation:
(Body weight in pounds / 30) = Ounces of water to consume every 15 mins.
So someone weighing 180lbs should be consuming 6 ounces of water every 15 minutes of exercise.
I generally found this easy to follow, but only after implementing these two tips:
- Always having a bottle of water next to me — keeping it next to me and re-filling it in between sets and workouts.
- Keep in mind that this is a guideline and I can have slightly less or more water than that, depending on how I am feeling.
These two frameworks for drinking enough fluids have helped me to feel my best in my day-to-day life.
I tend to follow these guidelines but I keep in mind that that’s what they are — just guidelines.
I also listen to how my body is feeling and adjust accordingly, and I think you should too.
Thanks for reading.
If this brief guide has helped you be sure to check out my other articles and stories listed below:
Sources and Additional Resources
