5 steps to hydrate for better performance:
- Start training hydrated: half an ounce of water per pound of body weight
- Maintain during training using the body weight divided by 30 equation
- Rehydrate after with 125% of what you lost
- Drink 16 oz first thing in the morning with your sunlight. At 225 lbs make it closer to 30 oz
- Sip it, don't chug. The faster you drink, the faster you expand blood volume and the faster your body dumps it
- Limit fluid to sipping as needed in the 3 hours before sleep
@DrAndyGalpin on @hubermanlab