The Longevity Edit

Staying properly hydrated is crucial for cognitive and physical performance. Here’s a quick guide on how to ensure you’re getting enough fluids:

•Baseline Hydration: For most adults at rest (not exercising or in extreme heat), aim for 8 ounces (approximately 240 milliliters) of fluid every hour for the first 10 hours of your day. This equals about 80 ounces (2.4 liters) in total. This recommendation is independent of body weight.

•Hydration During Exercise: Divide your body weight in pounds by 30 to determine how many ounces of fluid to drink every 15-20 minutes while exercising. For the metric system, drink approximately two milliliters of water per kilogram of body weight every 15 to 20 minutes.

•Pre-Exercise Hydration: Following the baseline hydration guidelines (8 ounces per hour for the first 10 hours) should provide a good foundation before you start exercising.

•Not Perfect Measures: Methods such as pinching the skin on your hand or pressing on your fingernail are not perfect measures of dehydration.