How much water should I be drinking per day?

Andrew Huberman suggests that for people living in standard indoor environments, a general guideline for fluid intake is to consume on average 8oz (approximately 236-240 mL) of fluid every hour for the first 10 hours after waking. This translates to about 80oz of fluid (approximately 2.36 liters) over those 10 hours 1.

For exercise, the Galpin equation is mentioned, which suggests starting exercise hydrated with electrolytes and drinking your body weight in pounds divided by 30 in ounces of fluid every 15 minutes 2, with adjustments based on environmental conditions and your level of sweating 3.

Additionally, half your body weight in pounds in ounces of water is a rough guideline for daily non-exercise water consumption. If you weigh 200 pounds, aim for about 100oz of water per day. Adjust this amount based on exercise and work environment, aiming to drink roughly 125% of the fluid lost during physical activity back 4.

It's important to note that these are general guidelines and individual needs may vary, so listen to your body's thirst signals and adjust your water intake accordingly.