Start Your Day with 16 Ounces Of Water

Start Your Day with 16 Ounces Of Water

This is my cheater guide for optimizing hydration for performance. Step number one: drink a lot of water first thing in the morning. This gets everything kick-started, gets you going, and saves you from having to drink a bunch of water at night - which is going to compromise your sleep. - Andy Galpin

Hydration is critical for every cellular process in the body. It enhances mental & physical performance in the short and long term - whether you work out a lot or not.

Your body automatically uses your stored water during sleep. You actually lose water weight. That's why it's so important you rehydrate first thing in the morning.

And it's not that complicated. You typically need 2-3 Liters per day. Or 70-100 ounces. The number varies based on weight, exercise intensity, and sweat rate. (For exact measures, use this: body weight (in pounds) divided by 2 = number of ounces you need. Unnecessary for today)

Action for the day

If you're reading this in the morning, just drink a glass of water as soon as possible. It takes 30 seconds to go drink a glass/bottle and come back to your emails.

You can either get two cups of 225 ml (8 ounces). Or 1 small water bottle - 500 ml (16 ounces). If you need 2.5 Liters/day, that's 20% of your daily requirement in the first hour! You'll have more energy, better breathing, and better performance throughout your day.

To make this a morning habit, attach it to another activity. Ex. drink water while getting your sunlight, making breakfast, or reading my emails :). Just drink 2 cups of water as soon as you wake up.

If it's morning, and you can, go drink some water now. I promise it takes less than 30 seconds.

Here's a clip of Andrew and Andy Galpin explaining this mechanism in more detail. Cheers 🥂!