How to Properly Hydrate & How Much Water to Drink Each Day | Dr. Andrew Huberman
Huberman Lab Clips・10 minutes read
Pinching the skin on your hand for more than three seconds may signal dehydration, along with a color change in your fingernails that doesn't return to normal within one to three seconds. It is recommended to consume around two liters of water within the first 10 hours of the day, with specific guidelines for fluid intake during exercise based on body weight.
Insights
- Pinching the skin on the top of your hand for more than three seconds to lay flat or seeing a prolonged color change in your fingernail may indicate mild dehydration.
- The Galpin Equation recommends consuming fluids every 15-20 minutes while exercising, with the amount determined by body weight, emphasizing the importance of hydration before and during physical activity to meet baseline fluid needs.
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Recent questions
How can I tell if I am dehydrated?
By pinching skin or checking nail color changes.
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Summary
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Signs of Dehydration and Hydration Recommendations
- Pinching the skin on the top of your hand and it taking more than three seconds to lay flat may indicate dehydration.
- Pressing on your fingernail and seeing a color change that doesn't return to normal within one to three seconds could also suggest dehydration.
- Swollen ankles with sock imprints may be a sign of dehydration, but these are not definitive measures.
- A delay in the skin returning to normal after pinching or a nail color change not reverting within a few seconds could indicate mild dehydration.
- Recommendations for daily fluid intake suggest consuming approximately two liters of water in the first 10 hours of the day.
- It is advised to ingest eight ounces of fluid every hour for the first 10 hours of the day, totaling around 80 ounces or 2.4 liters.
- The Galpin Equation suggests consuming fluid every 15-20 minutes while exercising, with the amount based on body weight in pounds divided by 30.
- For those using the metric system, the Galpin Equation translates to approximately two milliliters of water per kilogram of body weight every 15-20 minutes.
- Hydration prior to exercise is crucial, and the fluid intake during exercise according to the Galpin Equation can replace the baseline fluid requirements.
