how water should i drink

To maintain optimal hydration, Andrew Huberman offers specific guidelines:

1. Daily Intake: For every hour that you are awake during the first 10 hours of your day, aim to consume about 8oz (approximately 240ml) of fluids. This totals to roughly 80oz (about 2.4 liters) of fluid during this period 1.

2. Exercise Adjustment: If you are exercising, especially in hot conditions, you should increase your hydration considerably. This might mean adding 50-100% more fluid based on factors such as your sweat rate and the environment 2.

3. Hydration During Training: It is advised to consume fluid slowly and steadily, with small sips every 15-20 minutes. This helps in avoiding gastrointestinal distress and promotes better fluid absorption 3.

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     1

     Daily Hydration Guidelines

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     2

     Hydration in Heat

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     3

     Hydration Strategies

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     4

     Hydration Essentials

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     5

     Hydration for Performance

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4. Post-Workout Rehydration: After exercise, rehydrate by consuming about 125-150% of the fluid lost during the exercise. Weighing yourself before and after exercise can help gauge fluid loss 4.

5. Morning Hydration: Start your day with a substantial amount of water. Dr. Huberman personally recommends drinking 16-32oz of water with a bit of sea salt to replenish electrolytes and kickstart hydration 5.

Your specific needs might vary with lifestyle, climate, and physical activity, so it's important to listen to your body and adjust as needed.