How to Properly Hydrate & How Much Water to Drink Each Day | Dr. Andrew Huberman
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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: https://www.youtube.com/watch?v=at37Y8rKDlA
Show notes: https://www.hubermanlab.com/episode/how-to-optimize-your-water-quality-and-intake-for-health
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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.
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.
I have chronic dehydration after a supplement gave me diarrhea for weeks. I have all the electrolyte imbalance symptoms and no, they are not going away. The doctor told me it’s not possible. There is pressure on my kidney/lower back area constantly and I feel like total trash. I would actually rather be dead.
5seconds for ur skin to return to its resting position after u pinch it prob doesnt mean ur dehydrated
It prob means youre dead
The most dehydrated ive been in my memory my skin took maybe 2 sec to return to its redting state and that was already uncanny and disturbing looking
He misses a crucial aspect of hydration which is electrolytes and salt. It’s incredibly important to make sure you’re getting enough electrolytes because if you’re just consuming the recommended amount of water without adding salt to your diet or electrolytes, you will feel the effects of that in a dangerous way.
I had a vertigo moment recently. My list was long of possible situations. Four days later my physician said, you’re very dehydrated. Sure enough, it’s now a week later. WOW dehydration had kicked my tail alright .. if you’re taking Meth Blue supplement add + plus to these 101 fundamentals.
All water is not the same!!!!! Not sure why he didn’t advise Eating your water 💧…fruits have H3O2 this penetrates the cells better than H2O. H2O is good for topical use but it’s not what your body is made of
Thank you for the Goggins interview. For this one though, why all the noise and no signal?!? Why no clear advice/definition for laypersons during the first four minutes?? This is not advice. You also make the IT fallacy : Putting warnings and exceptions first, rather than the general case. And sodas?!? How much all-over-the-place can your audience take? A simple chart stating your recommendation visually would have been helpful. And recommending soda again? Way too much information. Another IT fallacy. Please script your video. Thank you.
I ruined my sleep because I was emptying my bladder hourly during the night. Overhydration is a problem. I was washing out electrolytes, thyroid meds and other nutrients. 🤪
Is it the same for men and women?
Or.. The body knows more than you do in what it requires. Instead of calculating guessing everything… Keep around the 2.5 L per day, but every now and again take a couple of gulps of water, and see if the body "asks" for more through thirst sensations.
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?
If we’re talking about hydration why isn’t electrolyte balance brought up
Generalizing water intake may not a be a good thing.
I think the differences in water is too important to overlook.
Some water has 10-30 TDS some have 300+ TDS some has low PH and others have high… Drink to much Atlanta Water you’ll have one problem and drink to much south Fla water you’ll have another.
Ps testing water after adding H2 tabs in Atlanta water result in ph below 5 according to test strips.
I have more questions than answers but I do appreciate the video
Drink alot of water. All day everyday. Just saved you 11 minutes of your life. Plenty of time to go get some water.
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.
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Not all water is created equally. Most tap water is full of chlorine and other cancer causing contaminants and long term exposure is unhealthy. Filter your water people they dont tell you its on you to test and know whats in the water and filter it accordingly.
Alot of bottled water lacks benificial nutrients and sits in storage getting cooled and re heated many times over in a plastic bottle before consumption
Drinking water alone is not enough
Im sickly and weak, im just realizing i hardly drink water 😢 😭
Dr. Loraine Day said you should be drinking 10 to 12 , 8 ounces of water a day. She was Chief of orthopedic surgery at San Francisco General and vice chairman at UCLA. She also beat breast cancer over 30 years ago, without chemo or radiation!!! You have to drink a whole LOT of water to be dangerous!!! she was also an authority on AIDS. She passed away a year ago at 86 years old!
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?
So you don’t need to add salt to your water especially in the morning?
यह जानकारी बहुत अच्छी है और अच्छी तरह से समझाई गई है
If for the first 10 hours of the day the intake is 8 oz (237 mL) of fluid per hour, then how much we need to drink for the next 6 hours before we go to bed? as per the instructions we need to reduce the intake a few hours before go to bed
Just drink a cup or 2 of water every couple of hours
Andrew, I thought you were a scientist man, what’s with the imperial system? Who uses ounces to represent volume? An ounce is a measure of weight. Make’s no sense
I drink 4L of water everyday
So I am drinking a 10th of what I should be … Das not good
The part where you discuss the balance between water and electrolytes in the body is so crucial and valuable. thanks
What do I do after those first 10 hours?
what if you take creatine
three litres a day, feel like a winner – asaad saudi money
Missing electrolytes in fluid
No information about electrolytes?
Sheesh… Over 5 minutes in… A: 2.4 litres for first 10 hours of the day if youre not exercising, more if you do.
is it really that common for people to just be walking around all dehydrated and shit? Like don’t we just get thirsty and drink in 99% of the cases? or did we really lose ourselves so much that we need to be taught how to drink!?
When i listen i hear, like a Gary Larsen cartoon – blah blah blah , ginger.
I’ve never understood all this about water and I could never drink 2L of water a day,I’ve never had a drink with me while training for over 40yrs I have small amount before and after and in a day be lucky to consume more than 2pints of fluids and I’ve always been fine no problem at all same now at 57 and around 12st7lbs listen to your body if thirsty drink simple
Which bottle water you recommend to be the healthiest and cleanest water?
Very helpful
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.
I drank 64 oz for 2 days each and I got water diarrhea all day on the 3rd day
your first priority is finding water that taste good to you. that will determine how much water you consistently drink. after you figure out that, there shouldn’t be any moments while you’re awake that you’re not drinking something. problem is, with all the water, you still gotta find room for things you like drinking, like protein shakes.
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! ❤
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.
For true hydration we need to drink blood
This is a lot of hype about nothing!!! Humans have been around for how long??!!! If you are thirsty, drink warer!!!
When you have to meet the word count on the essay 🤣
4:25 bless your heart
This clip is from the Huberman Lab episode "How to Optimize Your Water Quality & Intake for Health." The full episode can be found on YouTube here: https://www.youtube.com/watch?v=at37Y8rKDlA
I nearly had an heart attack as i saw andrew speaking in Hindi……!!! After taking few Physiological sighs then i realised its Hindi Dubbed (Translated)