How to Properly Hydrate & How Much Water to Drink Each Day | Dr. Andrew Huberman

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.

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#HubermanLab #Science #Hydration

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.

[amitj]

In short - drink 2.3 L water, if exercising add 750 ml more, that is drink 3 L water daily

[romanlevitskiy]

There is no mention of electrolytes e.g., sodium, potassium, magnesium with consumption of the fluid which is a critical part of hydration

[matteblatte]

🎯 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.*

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[ivzjvuk]

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.

[matti]

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.

[Geneparmesan]

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

[permaculturedreaming]

Thank you for providing metric conversions. Much appreciated! <3

[mehmethikmet]

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.

[RiseNShine]

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!

[terryleecone]

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.

[seyyedmostafahosseini]

Converting into metric system is very much appreciated

[sxmomxg]

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.

[toddconnell]

Good thing someone finally figured out what we should do with water

[lizashapiro]

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!

[alexsiniov]

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

[lisal]

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.

[joshuawisniewski]

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

[gianlucacioni]

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?

[johnsharpnack]

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

[cathherron]

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.