How to Properly Hydrate & How Much Water to Drink Each Day | Dr. Andrew Huberman
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- Опубліковано 24 жов 2023
- Dr. Andrew Huberman discusses hydration strategies, how factors like age, body weight, and activity level affect hydration needs, and actionable guidelines for daily water consumption whether you're at rest or exercising.
Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.
Watch the full episode: • How to Optimize Your W...
Show notes: www.hubermanlab.com/episode/h...
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The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. - Наука та технологія
This clip is from the Huberman Lab episode "How to Optimize Your Water Quality & Intake for Health." The full episode can be found on UA-cam here: ua-cam.com/video/at37Y8rKDlA/v-deo.html
@hubermanlabcorps what about elderly ?
@HubermanLabClips I miss the old Huberman that we have seen the past years. It took 11 minutes to state:
"80 ounches or 2,4 L of water the first 10 hours of the day, and when exercising (bodyweight (in pounds) / 30) of water per 20 minutes of that exercise."
I remember you talking about hormones & other things and I was passionate acquiring the cumulative knowledge you had to offer. Now your views have declined and it is clearly because the audience wants to hear more facts that can be used by anyone in reality by using words that hit bullseye, and less talking when you use words to describe what is around bullseye.
I understand that sometimes inspiration, work or progress does not erupt at same levels as it did in the past. But thats normal. When the anxiety kicks in that comes from the illusion that you need to satisfy the expectations of your subscribers and rushes you to publish another video, you can remember that we have no expectations from you. And at the same time we feel intrigued and that our life quality will be increased by a bit more, when we receive a notification that another video has been uploaded by your channel. No need to be strict and squishy on yourself to upload another video. We understand that you are a scientist first, and secondarily a youtuber. And a scientist might have to spend years of research and studying before he comes up with cumulative and tons of information. Your audience knows that, thats why there is no need for you to feel anxious, we have no expectations. Take your time, and when you will be ready to upload another video, you will know it, I am pretty sure it will go viral and it will hit millions of views, if not billions.
Good luck!
In short - drink 2.3 L water , if exercising add 750 ml more, that is drink 3 L water daily
Thank you , god bless you lmao
And do that in the first 10 hours of your day, then stop. Except when you exercise in the evening, of course.
Thank you.
I add pink himalayan salt to my water and drink coconut water along, along with green tea, lemon+ ginger tea and 1 more herbal tea
wow. .no.. how much are you exercising !?
Thank you for providing metric conversions. Much appreciated!
Excellent! Really appreciate you bringing us this information. This helps me tremendously. I am a 56 yr old male who exercises regularly and my health is very important to me. I feel this gives me a great baseline that should add to my confidence in regards to my hydration. Thank you
One thing I love about him is how he is so accurate with the information, more like expressing the whole picture, the full story rather than a part of it.I see a trend in media now a days where almost everyone is making content and giving advices which seem to be only the half of the plot. I am so satisfied with his content, especially because he puts so much effort into it. I like his podcast.
Just discovered these shorts - very helpful and thank you for providing them.
I’m so curious why hydration doesn’t make the cut for a core health pillar, aside from the fact that there’d be 7 of them instead of 6. It seems so foundational to base physiological needs that lead to better mood and health.
Probably for the same reason air isn’t. It’s not a health pillar, it’s a life pillar
Even hearing so many times about how important water/hydration is, I didn’t know how different my energy would be. I drink a gallon a day and it’s helped so much with energy and sticking to my goals
Placebo
Hardly, you are factually less fatigued hydrated than not. @@solemaniharami3963
Could you explain further?
@@solemaniharami3963found the man with apple juice piss
you, my friend, are getting a placebo effect then.
Thank you for providing metric and imperial units. Very helpful always to listeners
Overhydration is definitely a thing and something alot of people don't think about. I do weightlifting 4-5x a week and the first few years I used to drink 5L of fluid per day (on 85-90 kg bodyweight) because I believed in bs disinformation from bodybuilder/fitness influencers. I was urinating constantly and felt tired/lethargic throughout the day, which is due to electrolyte imbalance. The past year my fluid intake has been reduced to around 3-3,5L per day and I feel much better and have alot more energy. It's all about getting ENOUGH fluid for YOUR bodyweight and lifestyle (not more or less) and making sure u get enough salt and electrolytes in your diet. People also tend to forget that there's lots of fluid in vegetables and fruit which also should be counted in your daily total.
Thanks, honestly if I drink the average 2,4L in 10 hours, I'll spend those 10 hours in the restroom. I reach 2,2L in summer time but max 1,2L in winter...
is it true you need to only drink in the first 10 hours of your day? I am at the same situation you are, drinking 4,5-5L of water per day in the last years and I think I’ll try to take it down to 3 just to see the changes
lol I drink less than 1/day and feel fine. No exercise tho, surely if I did I would increase it by at least half.
Yes another practical good informative video. Thank you for helping us all
Sometimes on relaxed day of work from home, I spend 8-10 hours barely moving, not wasting energy, I rarely find myself hungry and also water consumption drops to less than 1L on that day. When I was doing some house work, like wall painting or doing floor with high physical load and intensity, I could not work 10 minutes without drinking water. On day of hard physical activity I drink over 5-6L while being 205cm 120kg
Your body doesn’t hydrate instantly when you ingest fluids. You feel the need to drink on active days because you were dehydrated when you started the activity, if you drank the water the day before or maybe morning of, you would have been fine. Water is a preventative measure for dehydration, not an instant cure.
Great content with Andrew, always!
I asked this exact question on your twitter post a few months ago! Thanks for the answers!!
Thank you Andrew for including metric conversions in your clip!
A simple rule for me is this:
3L a day + 1 L of water for every 1 hour of exercise you do. If its hot make 1 of those litres with electrolytes. If you are working out 2+ hours make sure you add some salt (important) and some electrolytes to 1 of those litres.
This is my experience as someone who has done many triathlon, endurance events. Hope that helps.
You're on the perfect way
it's too much, way too much deuterium than you mitichondria can tolerate for long
How do we add electrolytes? Add a little of salt to our water? How can I buy the potassium and magnesium? In the grocery store? I don't want to buy those super expensive LMNT sticks😊
@mareezy
I just like to eat a lot of salt on my food haha
And I supplement magnesium, more or less every day
🎯 Key Takeaways for quick navigation:
04:24 💧 *Aim for about 80 ounces (2.4 liters) of fluid in the first 10 hours of your day for baseline hydration.*
07:48 🏋️♂️ *During exercise, follow the Galpin Equation: Body weight in pounds divided by 30 equals ounces of fluid to consume every 15 to 20 minutes.*
09:45 🌡️ *For metric users, the Galpin Equation is approximately two milliliters of water per kilogram of body weight every 15 to 20 minutes during exercise.*
10:46 🔄 *During a one-hour exercise, you can replace the baseline 8 ounces (240 milliliters) with fluids consumed according to the Galpin Equation for hydration.*
Made with HARPA AI
I needed to hear that. Thanks.
So helpful! Thank you so much.
Thank you for translating into the metric system
Gamifying my water intake has been a positive change.
Dude i like how smart you are and safe us metric systems user the time to google! thanks for sharing your knowledge for free.
man this is helpful Dr. Huberman! My kidneys are thanking you!
If I drank that much water I’d spend half my work day going to the bathroom 😊
No, once you're hydrated and getting electrolytes you don't actually find it goes right through you.
@@thegentlelivingchannel not sure this is true no matter how hydration level if i drink water past 8pm i am getting up in the middle of the night
As someone who drinks at least 3-4 litres of water every day, I certainly have to use to toilet a lot throughout the day@@thegentlelivingchannel
@@msk3905Honestly, I find if I drink a lot of water it seems once I'm hydrated it then starts going right through me. I think of this as my body has absorbed what it needs so the rest goes out.
@@thegentlelivingchannel That's what everyone says. Has anyone ever reached this blessed state of non-urination nirvana?
I really enjoyed the full episode this is from. Looking at my city’s water quality was pretty eye opening
Really appreciate metric unit conversion
One thing that helped me learn to drink more water throughout the day was keeping track of how much water I am drinking. It's kind of nerdy but, setting myself a minimum goal of 120 oz of water each day gave me a "high score" to try and beat. Obviously, like Andrew mentioned, depending on the amount of exercise I am doing on any given day I will increase that goal. Stay hydrated peeps!
I have a 2.3L water bottle for this exact reason. Not ideal for traveling but great to know I had at least over a half gallon when it's empty
Easiest way to keep track is to have a dedicated water bottle. Mine is 20oz so I know I need to drink at least 5 a day.
That sounds a bit silly. Just drink with meals you won't go thirsty.
Thank you for your time and effort! I find your podcast very interesting. I have just started the reading Your Brain On Art. They are talking about the neuroscience behind art, and our health. I’d be really great if you could do an episode on that. Thank you again have a beautiful day.
Great content. I practice small town family medicine and I feel like so many people are chronically dehydrated. I usually suggest a minimum of two liter of water daily as a baseline, very much in line with this good gentleman. Quality video, thank you for sharing your knowledge.
You feel it? Knowing and feeling is very different.
@@JustChill-zd4ibhahahahah
Your speculation is joke
Good thing someone finally figured out what we should do with water
sometimes i just let it splash all over my body.
@@plumbthumbs9584it's called as bath
Very interesting and most helpful. Many thanks. Also with climate change and temperatures increasing during the summer months, it is important to hydrate in order to keep the body cool.
Wow that was amazing i didn't know how to drink water - have you got a video on how to stand up?
i would love to see a video about reading and math and the affects on the brian, what happens when we do math or when we read, what are the short and long term benefits etc.
I used to drink 1 1/2 gallons of water over a 10 hour period (work) and I knew I needed this much. But my employer would get onto me ( it was physical work, lifting climbing kneeling standing pulling pushing. In constant 90 degrees indoors ) and I was even written up for drinking water regularly. It's hilarious too because there was a heat stroke index right next to the water area that said I needed to drink what I was drinking. Some people lol
Having a separate pitcher strictly for water (not for tea and coffee) helps me to keep track of drinking enough during the 10 hours
Yes you must add an unrefined salt like a teaspoon per litre of Himalayan salt or Celtic sea salt, one from the area you live in is good. helps your body absorb the water. Sometimes add some apple cider vinegar.
I've tested this multiple times, and if I don't drink enough water, I get leg and feet cramps during the night and morning hours in bed. I can actually get up in the middle of the night with cramps, drink a glass of water, and have no more problems throughout the night. Enough water intake can be pretty miraculous in so many health related situations.
I added magnesium glycinate in evening and stopped all the night muscle cramps.
Leg cramps are linked to dehydration and magnesium, so I'd address both
@@thegentlelivingchannel I drink 1 gallon water a day
After dinner, try a cup of water with a tbsp of Apple Cider Vinegar to stop the cramps. It's something about minerals and it sure works for me.
@@BarbaraMurphy-rd2wo leg cramps are a common side effect of dehydration and of mineral depletion. If they're finding that water makes them stop, it's just a dehydration issue.
Is drinking an herbal tea like mint, rooibos, camomile, peach, sleepytime equal to drinking water or do you need to adjust your ounces accordingly? LOVE, LOVE, LOVE Huberman Lab - Thank you! Your tips are life-changing!
Yeah any liquid mostly from water counts as drinking water
the ounces to milliliters is so thanked for!
I've always known that just drinking water on its own isn't the best way to stay hydrated. Im always looking for more efficient methods I'm glad to have watched this episode while drinking water.
Thank you & Liked 🎉
I need to track how much fluid intake I have per day (or first ten hours) but I can certainly say it's nowhere near what you suggest (well, unless it's a hot summer's day), which begs the question as to why it is that, if we are dehydrated, we don't feel thirsty. Forcing down water makes me feel bloated. Thoughts?
Only this fascinating gentleman can make a relatively mundane topic so interesting…
@HubermanLabClips thank you once again for giving clear, concise and precise scientific information at no cost that literally can rectify and transform people’s lives for the better!🙏🏻שלום מישראל
עם ישראל חיי
Would love a video on dosage and timing of electrolytes to maximize hydration as well!
Me too
Dr Batmanghelidj's books and protocol handled that 20+ years ago.
@@thegentlelivingchannelAre you Dr Batmanghelidj here promoting your book in the comments?
The video provides comprehensive guidance on hydration, including methods to measure dehydration, baseline fluid intake recommendations, and formulas for fluid intake during exercise. It emphasizes the importance of hydration for cognitive and physical performance, offering practical advice applicable to various lifestyles and environments.
Loved the metric system part ❤🎉😂
Vitamin E helped me a lot with hydration
Thank you x
relativity applies everywhere....thank you for explanation...
Mr Dr Prof Coach Huberman, what about after the 10 hour mark?
In the video, you concentrate on hydration recommendations for the first 10 hours after waking up. Could you extend these guidelines to encompass a full 24-hour period? My reason for asking is that I frequently find myself waking up during the night to go to the bathroom, making me wonder if it's advisable to cease fluid intake several hours before sleeping. Additionally, how should the water content in hydrating foods like watermelon and apples be considered in one's daily hydration strategy? Lastly, is the color of one's urine a reliable indicator of appropriate hydration levels?
all good questions!
urine should not be a color my man. you should be drinking mostly water and it should be clear 95% of the time
Drink a big glass of water upon rising, and try to get 5-10 fruits and veg a day (your body loves phyto water for hydration) and losing body fat also increases your hydration percentage a lot. No real need for gallon of water if eating properly and not a big exerciser.
I had the same issue as you(waking up almost every night to pee), then after I watched his podcast on water, I set up a daily alarm to ring 10 hours after my regular waking hour. When that alarm rings, I take my last sip of water for the day. Unfortunately, I cannot respect this protocol every day, but when I do, most of the times, I don't wake up to pee at night. When I ignore the alarm, I always wake up to go to the bathroom.
Yeah I have been getting up to use bathroom for the past 10 years since I was 20..idk weird
⚖ *Ok how about a Formula for people in very cold weather and very sedentary lifestyles?* Although they do workout.
Consume much more water in the morning than the rest of the day
Hydrate before exercise
There is no mention of electrolytes e.g., sodium, potassium, magnesium with consumption of the fluid which is a critical part of hydration
What about adding salt or electrolytes ty
Sometimes I listen to Hubermans videos & it’s like I never find the answer to the title. Maybe the title should be how to hydrate properly & why. Throws so much information at you that you don’t even know what the hell you just heard.
Yes, this. "some parts of Europe have smaller cans of soda, but that's a topic for a different time" looks up with a smirk....
lmao@@VanessaShowShow
For me personally, an easy way for me to get my fluid intake without doing maths is to just down a bit of water when I first wake up, have a morning coffee, probably a cup of tea, at work and I also take a 1.5L water bottle to work which I get most the way through but only tend to finish if I’ve been sweating a lot. In the heat of summer I just add an extra litre of water.
Surely this should change depending on muscle mass.
Thank you very kindly for your compilation. I've been wondering about water lately because I've been trying to be healthier, but I feel like I was drinking way too much water.
Turns out I was drinking double the water I needed for close to a month before I discovered water poisoning, then was scared that my liver wasn't actually digesting said water. 180 degree feared water for a couple weeks, but that vanished after I remembered my reason for drinking water. Which is to increase the efficiency of my brain. It took a couple days of feeling dumb before I noticed that the problem was I was drinking only soda for those couple weeks.
Thank you and incredible respect for your achievements.
Say you follow this guideline however you are excessively going to the toilet and producing clear urine, would that not mean you are over hydrated?
I sleep 7hrs. I train hypertrophy first thing in the morning after water with salt and maybe a coffee.
I am serious about my water intact and I invested in and drink Kangen 9.5ph energized water.
I tend to gauge my water expenditure by how often I go to the toilet and how clear my waste is.
I’m 43 and I pee about 2/3 times a night.
Is it possible different types of water hydrate us differently on an individual basis? Always trying to reach an ótimos standard.
Thanks
How about the dead water from the tap? Did you see the crystals from citywater? I am doing my own research in how to revive water particles to make sure my cells are able to absorb. Also Sole water seems to do some good.
Question, first thank you for the information but I have two questions. I heard no matter how much water I drink if I don’t have the proper minerals , the body isn’t absorbing the water. Another doctor said the body knows when you need water , you become thirsty , if I drink all of this excess water I would be urinating out all of my natural electrolytes causing myself to become dehydrated .
Is there truth to either of the statements ? I was taking Celtic sea salt once a day to help absorb the water .
Thank you
How do electrolyte drinks affect hydration? There are a lot of claims about these.
What about the urine test? If clear hydrated, shades of yellow is levels of dehydration. Is this still true?
Does that include the or cafe? Tks!
I sell plasma and i can definitely tell a difference between when i go in and i made an effort to drink more water in the days before versus when i don’t. I pull much faster and recover quicker when I’m hydrated. Interesting.
Oh my God, we're all dehydrated, aren't we? 😆
That's what I understood 🤣
Thank you! The big question I have is how do I know if I am getting enough electrolytes with the water to be hydrated? Are there reasonable physiological indicators like dry lips that say I should take more salt or K+? Or if my urine is always clear, am I drinking too much water for the electrolytes I am ingesting?
Cramping is a good indicator.
Too low sodium negatively affects your brain. You’ll feel lightheaded and possibly dizzy. I speak from experience. Don’t be afraid of salt because you can consume 10x your daily limit of sodium and your body will flush out. This is assigning you drink enough water to fish the excess sodium out, and that you have no (high) blood pressure problems
Muscle soreness could be from magnesium deficiency
Just read the protocol outlined by Dr Batmanghelidj 20 years ago.
What about electrolytes???
What about the amount and type of minerals and electrolytes that we need on the water?
I don't feel thirsty until my water in the body is seriously low. It behind to burn near the urethra, only then I realise I need to drink up.
I have always been on low water consumption. I favour watery food. And i haven't faced any health issues so far because of this tendency.
Mostly a litre or less water consumption per day
Ok so I drink the regular Ozarka 16.9 FL oz water bottle so how many of those do I Need to drink a day ?
I would like to let you know that Alpino peanut butter is my post-workout secret weapon! It's loaded with protein, fiber, and healthy fats to keep me satisfied for hours. Plus, it's pure peanut goodness without any guilt. The best way to fuel up and crush those fitness goals!
First 10 hours 8 ounces every hour
-2 liters first 10 hours!
thank you 🙏
Any tips for those that train in the evening? Would this change if it was a second training session that day and in the evening?
It doesn't really matter, just keep the hydration and electrolyte levels up daily. Dr Batmanghelidj wrote several pretty legendary books about hydration, with a pretty foolproof protocol.
What is the ideal amount of water to drink in the morning?
At one time?
How early should someone stop drinking before going to bed and/or reduce drinking to how much if someone wants to stay hydrated and minimize getting up in the middle of the night to use the restroom? Thanks!
My pinch test reset time is almost instant. I dunno i drink when im thirsty. When i am at work i always watwr with me and i drink as needed
I landed on 10oz per hour. glad to know I'm in the ballpark
2 weeks ago I watched the clip and the full video/episode in its entirety, and I am still confused. My conclusion is that an herbal tea like peach tea is equal to water. Is my conclusion correct? See also question below. THANK YOU! THANK YOU!
I don't know if i just missed hearing it or not.. but what about after the first 10 hours? Are you just meant to stop drinking?
Interesting video! But as a heavy coffee drinker, I wonder how coffee counts?
@hubermanlabclips what about for the elderly ?
My usual indicator of dehydration is - after exercise, if I am about to faint, I'm dehydrated.
Thanks
And what about after the first 10 hours? How much water should we drink then?
I dont have any health conditions, but I am addicted to drinking water. I actually have the problem of over ingesting and need to be aware of it.
At rest or not- HOW could the basic requirements for minimum fluid intake be the same for a 250lb adult as a 100lb adult (all other variables being equal). It's simply not. The data in the study referenced may not indicate anything measurable, but we can logically assume that even if the requirements aren't a 1 to 1 difference, the larger body (with a larger volume of fluid in that body) will simply require more than the smaller.
04:24 🌊 Цель - выпить около 80 унций (2,4 литра) жидкости в течение первых 10 часов дня для поддержания уровня гидратации.
07:48 🏃♂ Во время занятий спортом используйте формулу Гэлпина: вес тела в фунтах, деленный на 30, равен количеству унций жидкости, которое нужно выпить каждые 15-20 минут.
09:45 ☀ Для тех, кто пользуется метрической системой, формула Гэлпина примерно равна двум миллилитрам воды на каждый килограмм веса тела каждые 15-20 минут во время упражнений.
10:46 🔁 Во время одночасовых упражнений нужно использовать 8 унций (240 миллилитров) жидкости, потребляемой согласно формуле Гэлпина, для поддержания гидратации.
Since it's all personal anyway, I find an answer to this question would be more useful: how do you find out, that you drink too much water?
I have some doubts about this. Isn't it true that electrolyte-deprived water can indeed lead to electrolyte deficiency, which essentially means dehydration? The video's discussion appears to focus more on a lack of body fluids, which, from what I've heard, is relatively rare unless it's extremely hot, as we tend to expel only a few ounces/deciliters of water under mild weather conditions. In desert and jungle environments, I've heard of people avoiding plain water due to concerns about dehydration, opting for fruit juices instead, which do provide essential electrolytes.
Same question for me
Yes drinking too much filtered water without electrolytes will dehydrate you. I learned that lesson the hard way and developed seizures from the lack of electrolytes. I thought I was hydrated though due to all the water boy was I wrong. You have to balance the water intake and electrolytes otherwise you will become dehydrated.
I totally agree. The problem is the world is run by corporations who want to sell bottled water. I think the best way to hydrate where I am is we have these pomelos that are a tad sweet and hold a lot of water. Too sugary is no good imo. Don’t drink water eat things that contain a lot of water… the best fruit is up to each person and where they live. I can’t believe so much focus is on drinking straight water myself. That’s not how we evolved it’s clearly not the best way to go
He has a pen, obviously this is science based
This man spent 11mn rambling just to say: 8oz/hr for the first10hrs and (your weight in lbs/30) in oz every 15-20mn when exercising.
Some people want to know the nuances, and know why those amounts are ideal
This is my struggle. 8 ounces an hour for first 10 hours means Im at work. In construction. In unconditioned spaces. Currently its about 40 degrees outside. Not an excuse but cold water on a cold day just sucks. But seeing how many days im short about 75% of intake yeah its a problem. Going to start upping water intake.
You forget about fluids in food we consume. I get more than 1 litre of fluids just in the food I eat then another part through beverages and water. When I used to drink more water then I go more to toilet and get dehydrated. Its the loop you don't want to be in. Now I changed it and drink less but still wake up once in the night.
So what about someone like me that works outside on the heat? Im constantly sweating for 8-12 hrs a day.
This 2 hrs of exercise dont apply to me.
Wondering if dehydration is what causes my low back to get a pump feel
I think I missed it. But how much do you consume after the first ten hours?
Thoughts on LMNT?
This calculation on consuming fluid while training? Does that apply overweight people aswell?
lets see, per Galpin Equation, i weight 80.75 kg that is 178 lbs , now divided by 30, that is 5.93 ounces which is how much i need water to ingest every 15-20 minutes during exercise. now im gonna try this while rucking or running, if my mouth can fill 3.4 ounces of water at full, that means 1 full and three quarters of water refill in my mouth per 20 minutes.
7:55 DAMN so that’s why even though I drank a 20oz bottle of water every hour, at an amusement park last year during summer, on a 10-day trip I still experienced at close as one could get to a heat stroke w/o actually having the stroke part.