Baseline
- Drink half your body weight (lbs) in ounces of water per day.
- Example: 180 lbs → 90 oz water/day
Exercise Adjustment
- Weigh yourself before and after exercise.
- For every pound lost, drink back 125–150% of that weight as water.
- Example: Lose 2 lbs (32 oz) → drink 40–48 oz extra
Other Notes
- Coffee/tea can count, but most fluid should be water.
- If you sweat a lot, add ~500mg salt before and after workouts.
- This is a loose guideline, not a strict rule—adjust for climate, activity, and individual needs.
Source
- Huberman Lab, Dr. Andy Galpin — How to Build Strength, Muscle Size & Endurance (Readwise highlights)