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
@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!
Can someone just post the answer? Listening to this talk go in endless circles and never get to much of a point is why people use this podcast as a sleep aid.
@@RubiconV idk if this is necessarily the answer you're looking for. But every since I was a kid my body always had trouble truly absorbing water. Get a gallon of water. Then put Magnesium, Calcium, Potassium, Pink Himalayan salt, and Lemon or Lime Juice and shake/stir thoroughly. Let it sit for at least 3-4 hours in the fridge with and occasional shake/mix/or stir. Once it's ready try not to chug it (which is the hardest part for me cause it's so damn refreshing when your body is dehydrated.) 😂 Try your best to take normal drinks, and within 6-24 hours (depending on how dehydrated you are) you will definitely feel and notice the difference of being truly hydrated. Hope this helps someone.
🎯 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
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.
He’s just a supplement salesman now. A neuroscientist talking well outside his area of expertise all the time, so he can sell more products. Has destroyed all credibility with me.
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
This is very specific to each individual. At my most active I was weighing around 190lbs, running 8-10 miles a week also weight lifting as much as you were but would find myself drinking 1.5-2 gallons of water daily. Never felt better
@@CraigJonesFluffer as I said you should adapt your fluid intake to your bodyweight AND activity level. Seems like you did alot of high intensity cardio which in most cases makes ppl sweat alot. Then it makes sense you need to drink more water and up your sodium/electrolyte intake even more. Generally speaking weightlifting doesn't make you sweat as much in comparison
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
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.
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😊
I have been looking for a good recipe for electrolytes. Especially important in summer when doing outdoor activities. So are the 3 components you mention good for a well-balanced electrolytes drink? Thank you
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.
@@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!
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!
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.
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.
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?
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.
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.
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
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.
Imo you said it perfect at the end, all this study leads to a better life. In West Oz we have nothing like this information ( Hence why it takes 5/6 bloody months to see a neuroscientist/ psychologist who deals with Epilepsy). The government here have let an old mate down, but I haven't will keep on and all this info is priceless.
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! 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?
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
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.
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!
Thank you.I believe changes in weather,pollen, and pollution cause hydration issues.Extreme temperature also complicate things as well.Medical hydration products do work well 😊
In my opinion you should stay away from any bottled water that is not Spring Water. The water bottle should state “Spring Water” and the back of the bottle will list the actual springs the water is taken from. There are also much stricter regulations on how Spring Water is made. Essentially, a company cannot alter or add chemicals to the water after it has been taken from the spring. If I buy bottled water it’s always Spring Water.
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.
Great info, but wish he had cautioned against 'over' hydration. So often people get the impression that more is always better. Important to get it 'just right' for the individual. ALSO, would love to hear an episode about electrolytes, all the electrolytes because many people drink 'sports' drinks when exercising, but they should be consuming electrolyte beverages.
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.
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
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.
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!
Mr Dr Prof Coach Huberman, what about after the 10 hour mark?
Рік тому+26
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.
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
I’ve had four kidney stones and I’m told by my urologist to drink at least three liters of water per day. It’s hard! Drinking water has become my entire personality. I find that I need to get in as much water earlier in the day because by dinner time I feel like I’m just sloshing around, although I understand the point of drinking all that water is not just the amount, but rather having water constantly moving through the kidneys to flush it and stop stone formation. So after dinner I drink smaller sips and keep it up till I go to sleep. The last thing I do before I sleep is to pee and drink a few sips and usually I’m fine for six hours sleep. I have several different color Yeti tumblers with the handle and straw and I swap them out through the day so I can keep track of the amount I’m drinking, and also so I can carry water with me when I leave the house. I’ve now started setting alarms for every 30 mins to remind me to drink and tomorrow I’m going to be trying a little device called a Ulla which has a light that flashes at you if you don’t pick up your bottle within 30 mins.
Some people say that tea and coffee counts towards fluid intake but each caffeinated beverage dehydrates you so it's basically cancelling itself out. Don't forget electrolytes so the water doesn't just go straight through you. Celtic salt or pink salt will do the job and it's cheaper than fancy electrolyte drinks.
Except for espresso shots, the caffeine content in caffeinated beverages is not enough to cancel hydration out. If you drink 1 liter of coke zero, most of that 1 liter will still make it through.
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.
As a gym enthusiast, I'm all about peanut butter. It's my protein-packed go-to for energy. However finding one without harmful additives was a challenge until I tried Alpino Peanut Butter. It's all-natural-no preservatives or added sugars, just pure goodness. Perfect on bread for a low-calorie treat. Gym lovers and everyone else, this is the one for all your nutrient needs, with a delicious, creamy texture that's hard to beat!
Question. Once many years ago, an actual GP doctor told me that drinking too much water is harmful because it flushes the necessary vitamins and minerals out of the body. He said 2 or 3, 8 ounce glasses per day is sufficient. That sounded logical to me at the time, but Why would he say that?
Ignorance. Read just one of the books by Dr Batmanghelidj about hydration. You need to also balance the water with salt, which he explains how to do. He also outlines the clinicslly proven symptoms of chronic dehydration which occur from even mild levels, from moderate to severe. Your doctor is very wrong.
Overhydration is definitely a thing. 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 information 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.
I have great doubts about the Galpin method. Not because of scientific knowledge but from the experience with 23 Marathons that I have run so far. I am 66 kg and I have performances between 2:50 and 3:00 in Marathon races. According to the Galpin method 1600ml is enough for me during the race (2ml x66kg=132ml every 15 minutes for about 3 hours). If I follow this method around 30km I will be forced to slow down as I will be dehydrated.
00:04 Measuring dehydration can vary depending on factors such as age and body composition. 01:21 Dehydration can be identified by the color change in depression and failure to revert back 02:48 Stay hydrated when living in indoor environments 04:18 Consume 8 ounces of fluid every hour for the first 10 hours of your day 05:42 It is important to ensure sufficient hydration by consuming 2.4 liters of water in a span of 10 hours from wake up time. 07:06 Drink additional fluids during exercise to maximize effects and avoid dehydration. 08:33 To stay hydrated during training, it is recommended to sip or consume beverages consistently throughout. 09:51 Hydration prior to exercise is important and should establish a good baseline of hydration.
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!
Hydration is not water intake, electrolyte balance is what hydration actually is. Aim for light yellow coloured urine, not clear. Clear urine means you'll be dumping electrolytes.
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?
@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
Is it ok if i drink 12 glasses of water daily? Also am i not overworking my bladder by peeing all the time? Lastlyif theres any benefits to staying hydrated please share them.
100% of the days of my life I have consumed less than 2L of water. What are the consequences of never, ever, under any circumstances, consuming 2L of water in a day? It's interesting to note that in my time I've won triathlons, 100 mile bike races, 5k running races, ultra events, crit bike races...without hydrating to this level during training, ever. Maybe I would have been a real arse-kicker if I had hydrated to the level you suggest? I don't think that I'm suffering any health issues related to under-hydrating but maybe I just don't know what to look for?
Many things can enter into any equation for computing hydration, for a 24 hour period. It can be said that we lose approximately 1 liter of water fluid in our sleep, give or take. The amount of diuretic fluids or foods we consume per day. Our intestines will require a certain amount per day to digest foods. Around 1 liter of fluid is needed to have a bowel movement. Just in a regular day of passive work situation, some exertion, will require around a liter or slightly less. Our age, metabolic efficiency, activity level all play a major factor on the need to consume fluids, food that will keep us hydrated. Another thing I do not see too much of on the webb, unless researched is, how well our systems can adapt to keep ourselves hydrated. With some, certain glands, conditions will, if not functioning properly, not absorb and distribute those fluids in such a way, we are well hydrated. As a trail runner, gravel & road cyclist at 69, I can say at least for myself, around 20 oz. per hour when in full tilt, at least for my age is right about enough for saturation and continued hydration for activities. Some more or less for others. I would conclude in saying that each individual can only gauge themselves for the amount. As a general rule however, a baseline should be established with a good checkup, blood work and prognosis to allow each their own guidelines to follow. I believe it should be up to each individual to stay abreast of their own bodily functions in such a way as to understand their needs better. This helps when seeing you physician so your conversation can have the results one is looking for. Good health, understanding your own body is much more lucrative than material items or the amount of wealth one haves. 60 ounces a day should be the bare minimum. 60 to 80 works fairly well, and over this would be needed for more extreme circumstances such as endurance events, etc., of course, taking weather conditions into consideration. As we age, 50 plus, our systems metabolic structuring may only be a quarter of our youth, hence our ability to absorb fluids changes and of course, we tend to forget how important it becomes to stay hydrated. Everyone has different needs.
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
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.
Pinch the skin on the top of your hand to check for dehydration; if it doesn’t flatten within five seconds, you might be dehydrated. 01:06 Press down on your fingernail to assess dehydration; if the color change does not revert in a few seconds, consider drinking fluids. 01:23 Consume on average eight ounces of fluid every hour for the first ten hours of your waking day for optimal hydration. 04:18 During exercise, follow the Galpin Equation: body weight in pounds divided by 30 equals the number of ounces of fluid to consume every 15 to 20 minutes. 08:08
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.
Curious the difference between someone who doesn't drink nearly enough water, vs someone who drinks what he recommends? I don't drink enough, but am functioning/ feel fine and drink when I require. Im curious the difference I would experience if I drank this much? Thanks
@@hrbacon not zero difference. Most people don't drink enough. By the time you're thirsty, you're mildly dehydrated. Many think that tea, coffee, juice or soda counts, but it doesn't and just equals more water needed. I'm a trainer and I always notice when my clients don't drink enough water.
@@Kinesiology411 yeah, that's not true. I drink almost exclusively coffee and soda. It does count. It's 99.9 water, and it does not count negatively towards hydration. And what does "mildly dehydrated" mean clinically? The "most people dont drink enough" mentality is complete bunk and ignores the fact that almost everyone they consider "dehydrated" is 100% healthy, and any health issues they may have NOT associated with "mild dehydration." NOBODY with free access to water should be asking if they drink enough. The answer is always "yes".
@@hrbacon no, love, coffee and soda don't help your body. They dehydrate you and just introduce more acid than you need. Your triggered reactions and attitude are actually great examples. As I said in my first comment, read any of the books on chronic mild dehydration by the late, great Dr Batmanghelidj. Or just continue to live in denial and die young for no reason. Surviving and thriving are worlds apart. Ditch the sodas and coffee, drink water, read a book and improve your life. The end. Good luck.
🎯 Key Takeaways for quick navigation: 00:02 *🏜️ Dehydration Measurement:* - Traditional methods like skin pinch or fingernail color change are not perfect indicators. - Hydration assessments are often based on reductions in water intake rather than direct measures of dehydration. 02:28 *🚰 Daily Fluid Intake:* - Adults at rest should aim for about 2.4 liters (80 ounces) of fluid in the first 10 waking hours. - This calculation is fairly independent of body weight and applicable in indoor environments without extreme conditions. 04:24 *⚖️ Bolus Intake and Timing:* - Fluid intake need not be evenly distributed, allowing flexibility in consuming fluids in boluses. - The critical period for hydration is the first 10 waking hours due to variations in fluid requirements. 07:48 *🏋️♀️ Exercise Hydration:* - The Galpin Equation recommends fluid intake during exercise: Body weight in pounds divided by 30 equals ounces of fluid every 15-20 minutes. - For metric users, it translates to about 2 milliliters of water per kilogram of body weight every 15-20 minutes. - Hydration prior to exercise is crucial, and the exercise fluid intake is in addition to baseline requirements. 10:46 *🔄 Replacing Baseline Fluid:* - Fluid consumed during exercise according to the Galpin Equation can replace the baseline 8 ounces or 240 milliliters required at rest. Made with HARPA AI
There is a drastic difference in a person's hydration needs - depending on the type of exercise you are doing. If you are running, biking, or even walking - you will be sweating at twice or three times the rate - as compared to someone doing "resistance training". How do your water requirements change - based on the type and intensity of exercise?
As a gym enthusiast, I'm all about @alpinohealthfoods peanut butter. It's my protein-packed go-to for energy. However finding one without harmful additives was a challenge until I tried Alpino Peanut Butter. It's all-natural-no preservatives or added sugars, just pure goodness. Perfect on bread for a low-calorie treat. Gym lovers and everyone else, this is the one for all your nutrient needs, with a delicious, creamy texture that's hard to beat!
Realizing I’m severely dehydrated throughout my day and my training. I’ve been way more conscious of how much water I drink throughout the day for just a few days and I can already feel a difference…who would’ve thunk it
As told to me by a doctor: the feeling of hunger is the first sign of thirst - by the time you feel thirsty, you're dehydrated. you need to drink half your bodyweight in ounce in water daily - ie: 120lbs = 60oz water. That's about 7.5 cups - a cup being 8oz as a standard measure. Honestly "but the size of the cups"?! of course you always need to make sure you are not drinking too much - and make sure you keep up with electrolytes.
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.
![I Tried Andrew Huberman's Morning Routine - [30 Days + Blood Tests]](http://i.ytimg.com/vi/roK4g1e28mM/mqdefault.jpg)
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!
Can someone just post the answer? Listening to this talk go in endless circles and never get to much of a point is why people use this podcast as a sleep aid.
@@RubiconV idk if this is necessarily the answer you're looking for. But every since I was a kid my body always had trouble truly absorbing water. Get a gallon of water. Then put Magnesium, Calcium, Potassium, Pink Himalayan salt, and Lemon or Lime Juice and shake/stir thoroughly. Let it sit for at least 3-4 hours in the fridge with and occasional shake/mix/or stir. Once it's ready try not to chug it (which is the hardest part for me cause it's so damn refreshing when your body is dehydrated.) 😂 Try your best to take normal drinks, and within 6-24 hours (depending on how dehydrated you are) you will definitely feel and notice the difference of being truly hydrated. Hope this helps someone.
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 !?
🎯 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
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.
He’s just a supplement salesman now. A neuroscientist talking well outside his area of expertise all the time, so he can sell more products. Has destroyed all credibility with me.
@@Deeplycloseted435 But doesnt he only talk about those areas when he invites a professional in that field to talk with him
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.
This is very specific to each individual. At my most active I was weighing around 190lbs, running 8-10 miles a week also weight lifting as much as you were but would find myself drinking 1.5-2 gallons of water daily. Never felt better
@@CraigJonesFluffer as I said you should adapt your fluid intake to your bodyweight AND activity level. Seems like you did alot of high intensity cardio which in most cases makes ppl sweat alot. Then it makes sense you need to drink more water and up your sodium/electrolyte intake even more. Generally speaking weightlifting doesn't make you sweat as much in comparison
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.
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
Depends on the exercise.
There is no mention of electrolytes e.g., sodium, potassium, magnesium with consumption of the fluid which is a critical part of hydration
Agreed
I have been looking for a good recipe for electrolytes. Especially important in summer when doing outdoor activities.
So are the 3 components you mention good for a well-balanced electrolytes drink? Thank you
That’s what I was gonna say
Adam McDonald has a great breakdown video for those of you that see this and are wondering.
That’s the only reason I clicked on the video, everybody knows to drink water 😂😂
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
@@Kinesiology411 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
Thank you for providing metric conversions. Much appreciated!
Converting into metric system is very much appreciated
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.
I loved how you explained it. I can definitely do 8 ounces per hour. I’m realizing I didn’t drink enough water on a daily basis. Thank you doctor! ❤
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.
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.
A hard days work in construction outside you would keel over lol
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
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
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.
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
Thank you Andrew for including metric conversions in your clip!
Consume much more water in the morning than the rest of the day
Hydrate before exercise
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
Imo you said it perfect at the end, all this study leads to a better life.
In West Oz we have nothing like this information ( Hence why it takes 5/6 bloody months to see a neuroscientist/ psychologist who deals with Epilepsy).
The government here have let an old mate down, but I haven't will keep on and all this info is priceless.
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.
यह जानकारी बहुत अच्छी है और अच्छी तरह से समझाई गई है
Thank you for providing metric and imperial units. Very helpful always to listeners
Gamifying my water intake has been a positive change.
4:25 bless your heart
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.
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.
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!
Thank you.I believe changes in weather,pollen, and pollution cause hydration issues.Extreme temperature also complicate things as well.Medical hydration products do work well 😊
Which bottle water you recommend to be the healthiest and cleanest water?
In my opinion you should stay away from any bottled water that is not Spring Water. The water bottle should state “Spring Water” and the back of the bottle will list the actual springs the water is taken from. There are also much stricter regulations on how Spring Water is made. Essentially, a company cannot alter or add chemicals to the water after it has been taken from the spring. If I buy bottled water it’s always Spring Water.
Dude i like how smart you are and safe us metric systems user the time to google! thanks for sharing your knowledge for free.
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
What about the urine test? If clear hydrated, shades of yellow is levels of dehydration. Is this still true?
Nice , the research based knowledge is trustable and worth implementing.
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.
@@Kinesiology411Are you Dr Batmanghelidj here promoting your book in the comments?
Having a separate pitcher strictly for water (not for tea and coffee) helps me to keep track of drinking enough during the 10 hours
What about electrolytes???
I really enjoyed the full episode this is from. Looking at my city’s water quality was pretty eye opening
Great info, but wish he had cautioned against 'over' hydration. So often people get the impression that more is always better. Important to get it 'just right' for the individual. ALSO, would love to hear an episode about electrolytes, all the electrolytes because many people drink 'sports' drinks when exercising, but they should be consuming electrolyte beverages.
Wow that was amazing i didn't know how to drink water - have you got a video on how to stand up?
⚖ *Ok how about a Formula for people in very cold weather and very sedentary lifestyles?* Although they do workout.
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.
What about adding salt or electrolytes ty
And what about after the first 10 hours? How much water should we drink then?
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
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.
your coffee and tea are diuretics. Caffeine pulls water from the cells.
No information about electrolytes?
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!
Mr Dr Prof Coach Huberman, what about after the 10 hour mark?
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
My usual indicator of dehydration is - after exercise, if I am about to faint, I'm dehydrated.
How do electrolyte drinks affect hydration? There are a lot of claims about these.
Really appreciate metric unit conversion
I’ve had four kidney stones and I’m told by my urologist to drink at least three liters of water per day. It’s hard! Drinking water has become my entire personality. I find that I need to get in as much water earlier in the day because by dinner time I feel like I’m just sloshing around, although I understand the point of drinking all that water is not just the amount, but rather having water constantly moving through the kidneys to flush it and stop stone formation. So after dinner I drink smaller sips and keep it up till I go to sleep. The last thing I do before I sleep is to pee and drink a few sips and usually I’m fine for six hours sleep. I have several different color Yeti tumblers with the handle and straw and I swap them out through the day so I can keep track of the amount I’m drinking, and also so I can carry water with me when I leave the house. I’ve now started setting alarms for every 30 mins to remind me to drink and tomorrow I’m going to be trying a little device called a Ulla which has a light that flashes at you if you don’t pick up your bottle within 30 mins.
Some people say that tea and coffee counts towards fluid intake but each caffeinated beverage dehydrates you so it's basically cancelling itself out. Don't forget electrolytes so the water doesn't just go straight through you. Celtic salt or pink salt will do the job and it's cheaper than fancy electrolyte drinks.
Except for espresso shots, the caffeine content in caffeinated beverages is not enough to cancel hydration out. If you drink 1 liter of coke zero, most of that 1 liter will still make it through.
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
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Question. Once many years ago, an actual GP doctor told me that drinking too much water is harmful because it flushes the necessary vitamins and minerals out of the body. He said 2 or 3, 8 ounce glasses per day is sufficient. That sounded logical to me at the time, but Why would he say that?
Ignorance. Read just one of the books by Dr Batmanghelidj about hydration. You need to also balance the water with salt, which he explains how to do. He also outlines the clinicslly proven symptoms of chronic dehydration which occur from even mild levels, from moderate to severe. Your doctor is very wrong.
Doctors aren't experts in everything.
Overhydration is definitely a thing. 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 information 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.
I have great doubts about the Galpin method. Not because of scientific knowledge but from the experience with 23 Marathons that I have run so far.
I am 66 kg and I have performances between 2:50 and 3:00 in Marathon races. According to the Galpin method 1600ml is enough for me during the race (2ml x66kg=132ml every 15 minutes for about 3 hours).
If I follow this method around 30km I will be forced to slow down as I will be dehydrated.
00:04 Measuring dehydration can vary depending on factors such as age and body composition.
01:21 Dehydration can be identified by the color change in depression and failure to revert back
02:48 Stay hydrated when living in indoor environments
04:18 Consume 8 ounces of fluid every hour for the first 10 hours of your day
05:42 It is important to ensure sufficient hydration by consuming 2.4 liters of water in a span of 10 hours from wake up time.
07:06 Drink additional fluids during exercise to maximize effects and avoid dehydration.
08:33 To stay hydrated during training, it is recommended to sip or consume beverages consistently throughout.
09:51 Hydration prior to exercise is important and should establish a good baseline of hydration.
What if you drink a lot of tea or eat lots of fruit....many fruitarians don't drink any water...how do you account for these things?
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!
Hydration is not water intake, electrolyte balance is what hydration actually is. Aim for light yellow coloured urine, not clear. Clear urine means you'll be dumping electrolytes.
Surely this should change depending on muscle mass.
Would you please tell us - How to Create Water That Hydrates at the Cellular Level
Yes another practical good informative video. Thank you for helping us all
What about pink Himalayan salt in your water first thing in the morning for electrolytes?
I wonder about that too😊
Salt always under tongue first thing in the morning .
just eat breakfast
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?
@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
Is it ok if i drink 12 glasses of water daily? Also am i not overworking my bladder by peeing all the time? Lastlyif theres any benefits to staying hydrated please share them.
How does food contribute to this?
Vitamin E helped me a lot with hydration
We get 20% of our water from food. Do we still need the same amount on top or does include what we get from food?
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.
100% of the days of my life I have consumed less than 2L of water. What are the consequences of never, ever, under any circumstances, consuming 2L of water in a day? It's interesting to note that in my time I've won triathlons, 100 mile bike races, 5k running races, ultra events, crit bike races...without hydrating to this level during training, ever. Maybe I would have been a real arse-kicker if I had hydrated to the level you suggest? I don't think that I'm suffering any health issues related to under-hydrating but maybe I just don't know what to look for?
Anyone giving you a rule on how much to drink in a day is going to be wrong. Your body tells you when you are dehydrated. Plain and simple.
relativity applies everywhere....thank you for explanation...
What about the amount and type of minerals and electrolytes that we need on the water?
Many things can enter into any equation for computing hydration, for a 24 hour period. It can be said that we lose approximately 1 liter of water fluid in our sleep, give or take. The amount of diuretic fluids or foods we consume per day. Our intestines will require a certain amount per day to digest foods. Around 1 liter of fluid is needed to have a bowel movement. Just in a regular day of passive work situation, some exertion, will require around a liter or slightly less. Our age, metabolic efficiency, activity level all play a major factor on the need to consume fluids, food that will keep us hydrated. Another thing I do not see too much of on the webb, unless researched is, how well our systems can adapt to keep ourselves hydrated. With some, certain glands, conditions will, if not functioning properly, not absorb and distribute those fluids in such a way, we are well hydrated. As a trail runner, gravel & road cyclist at 69, I can say at least for myself, around 20 oz. per hour when in full tilt, at least for my age is right about enough for saturation and continued hydration for activities. Some more or less for others. I would conclude in saying that each individual can only gauge themselves for the amount. As a general rule however, a baseline should be established with a good checkup, blood work and prognosis to allow each their own guidelines to follow. I believe it should be up to each individual to stay abreast of their own bodily functions in such a way as to understand their needs better. This helps when seeing you physician so your conversation can have the results one is looking for. Good health, understanding your own body is much more lucrative than material items or the amount of wealth one haves.
60 ounces a day should be the bare minimum. 60 to 80 works fairly well, and over this would be needed for more extreme circumstances such as endurance events, etc., of course, taking weather conditions into consideration. As we age, 50 plus, our systems metabolic structuring may only be a quarter of our youth, hence our ability to absorb fluids changes and of course, we tend to forget how important it becomes to stay hydrated. Everyone has different needs.
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
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.
How about a pounding headache after being sick and your body flushed a lot of it’s fluids? Is THAT how to tell if you’re dehydrated?
Pinch the skin on the top of your hand to check for dehydration; if it doesn’t flatten within five seconds, you might be dehydrated. 01:06
Press down on your fingernail to assess dehydration; if the color change does not revert in a few seconds, consider drinking fluids. 01:23
Consume on average eight ounces of fluid every hour for the first ten hours of your waking day for optimal hydration. 04:18
During exercise, follow the Galpin Equation: body weight in pounds divided by 30 equals the number of ounces of fluid to consume every 15 to 20 minutes. 08:08
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.
the ounces to milliliters is so thanked for!
Curious the difference between someone who doesn't drink nearly enough water, vs someone who drinks what he recommends? I don't drink enough, but am functioning/ feel fine and drink when I require. Im curious the difference I would experience if I drank this much? Thanks
Best way to answer that is try it for a week. Look up the protocol for water and salt outline by Dr Batmanghelidj.
zero difference. Drink when thirsty. Seems to have worked fine for humanity over the millennia.
@@hrbacon not zero difference. Most people don't drink enough. By the time you're thirsty, you're mildly dehydrated. Many think that tea, coffee, juice or soda counts, but it doesn't and just equals more water needed. I'm a trainer and I always notice when my clients don't drink enough water.
@@Kinesiology411 yeah, that's not true. I drink almost exclusively coffee and soda. It does count. It's 99.9 water, and it does not count negatively towards hydration. And what does "mildly dehydrated" mean clinically? The "most people dont drink enough" mentality is complete bunk and ignores the fact that almost everyone they consider "dehydrated" is 100% healthy, and any health issues they may have NOT associated with "mild dehydration." NOBODY with free access to water should be asking if they drink enough. The answer is always "yes".
@@hrbacon no, love, coffee and soda don't help your body. They dehydrate you and just introduce more acid than you need. Your triggered reactions and attitude are actually great examples. As I said in my first comment, read any of the books on chronic mild dehydration by the late, great Dr Batmanghelidj. Or just continue to live in denial and die young for no reason. Surviving and thriving are worlds apart. Ditch the sodas and coffee, drink water, read a book and improve your life.
The end.
Good luck.
Thank you for translating into the metric system
🎯 Key Takeaways for quick navigation:
00:02 *🏜️ Dehydration Measurement:*
- Traditional methods like skin pinch or fingernail color change are not perfect indicators.
- Hydration assessments are often based on reductions in water intake rather than direct measures of dehydration.
02:28 *🚰 Daily Fluid Intake:*
- Adults at rest should aim for about 2.4 liters (80 ounces) of fluid in the first 10 waking hours.
- This calculation is fairly independent of body weight and applicable in indoor environments without extreme conditions.
04:24 *⚖️ Bolus Intake and Timing:*
- Fluid intake need not be evenly distributed, allowing flexibility in consuming fluids in boluses.
- The critical period for hydration is the first 10 waking hours due to variations in fluid requirements.
07:48 *🏋️♀️ Exercise Hydration:*
- The Galpin Equation recommends fluid intake during exercise: Body weight in pounds divided by 30 equals ounces of fluid every 15-20 minutes.
- For metric users, it translates to about 2 milliliters of water per kilogram of body weight every 15-20 minutes.
- Hydration prior to exercise is crucial, and the exercise fluid intake is in addition to baseline requirements.
10:46 *🔄 Replacing Baseline Fluid:*
- Fluid consumed during exercise according to the Galpin Equation can replace the baseline 8 ounces or 240 milliliters required at rest.
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There is a drastic difference in a person's hydration needs - depending on the type of exercise you are doing. If you are running, biking, or even walking - you will be sweating at twice or three times the rate - as compared to someone doing "resistance training". How do your water requirements change - based on the type and intensity of exercise?
I needed to hear that. Thanks.
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Realizing I’m severely dehydrated throughout my day and my training. I’ve been way more conscious of how much water I drink throughout the day for just a few days and I can already feel a difference…who would’ve thunk it
man this is helpful Dr. Huberman! My kidneys are thanking you!
As told to me by a doctor: the feeling of hunger is the first sign of thirst - by the time you feel thirsty, you're dehydrated.
you need to drink half your bodyweight in ounce
in water daily - ie: 120lbs = 60oz water. That's
about 7.5 cups - a cup being 8oz as a standard measure. Honestly "but the size of the cups"?! of course you always need to make sure you are not drinking too much - and make sure you keep up with electrolytes.
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.
Is it the same for men and women?
What about the quality of water, like the minerals or electrolyte content?
Drink water constantly throughout day, eat meat meals, stretch & keep moving, Doing all this will allow you to have better everyday life👍👍