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Hydration protocol

Also known as: water intake, electrolytes

AAdequate Evidence2 studies referenced

Structured water and electrolyte intake for optimal cognitive and physical performance.

Duration

Throughout the day

Frequency

Daily

Equipment

Water bottle, Electrolyte supplement (optional)

How to do it

  1. 1Drink 500ml water within 30 min of waking
  2. 2Add a pinch of sea salt or electrolytes to morning water
  3. 3Aim for 2.5-3.5L total daily intake
  4. 4Increase with exercise and heat
  5. 5Monitor urine color — pale yellow is ideal

Safety notes

Don't over-hydrate — hyponatremia is possible with extreme water intake.

Protocols featuring this habit

Skin Health ProtocolAAdequate Evidence

Studies on Hydration protocol (2)

1.

Mild dehydration affects mood in healthy young women

Armstrong LE, et al. (2012) · J Nutr · n=25

RCTPubMed
2.

Water, hydration, and health

Popkin BM, et al. (2010) · Nutr Rev

ReviewPubMed

Health domains

Cognitive performanceExercise & movement

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.