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The High Performance Journal - November 19, 2024

Hello, High Performer.

One of the most underrated tools to improve your health and performance is staying hydrated.

Unfortunately, most of what we've been told about hydration is probably wrong.

Remember the old rule, "Drink 8 glasses of water a day?" Toss it out.

Do you need to take the bodybuilder approach and carry around a gallon water jug like a hydration security blanket? Absolutely not.

There's a smarter, more efficient way to approach hydration, one that can help you get lean and improve your energy levels.

The good news is it's not hard to do, and it might change your life.

Let's break it down.

The Complete Guide To Hydrating For A Lean, Healthy, And Energetic Body

Are You Dehydrated? Look Out For These Symptoms

• Thirst: One of the earliest and most obvious signs of dehydration.
• Hunger: Dehydration can look like hunger at times
• Dry mouth and lips: Your mouth may feel sticky or dry.
• Decreased urine output: You may urinate less frequently or produce darker urine.
• Fatigue: Feeling tired or lethargic can be a sign of mild dehydration.
• Headache: Dehydration can trigger headaches or migraines in some people.
• Dizziness: You might feel lightheaded, especially when standing up quickly.
• Dry skin: Your skin may lose its elasticity and feel dry or cool to the touch.
• Rapid heartbeat: Your heart rate may increase as your body tries to compensate for lower blood volume.
• Confusion or irritability: In more severe cases, dehydration can affect cognitive function.
• Muscle cramps: Lack of proper hydration can lead to muscle cramps, especially during physical activity.
• Sunken eyes: In more severe cases, your eyes may appear sunken or lackluster.
• Dry, shriveled skin: When pinched, dehydrated skin may remain "tented" instead of quickly returning to its normal position.

Do you suffer from any or a combination of these? If so, you might be dehydrated.

Benefits Of Staying Hydrated

• Great skin health
• Improved digestion
• Increased energy levels
• Improved brain function
• Decreased appetite and hunger
• Improved physical performance
• Regulates your body temperature

Hydration is one of the easiest and most accessible ways to improve both mental and physical performance.

But it's not just about water.

The Hydration Equation: It's Not Just About Water 

Courtesy of ​Livpur.com​ 

Hydration is not all about drinking water but about maintaining the right balance of electrolytes inside and outside your cells.

Electrolytes are charged minerals that regulate fluid balance in and out of cells. Without them, you're diluting your system.

They contain key minerals such as sodium, potassium, chloride, calcium, and magnesium, which help maximize hydration with minimal effort.

The Best Ways To Get Your Electrolytes Are:

1) Eat a balanced diet rich in fruits, vegetables, and whole grains

2) Consume foods high in specific electrolytes:

• Sodium: table salt, pickles, olives
• Potassium: bananas, sweet potatoes, spinach
• Magnesium: nuts, seeds, leafy greens
• Calcium: dairy products, leafy greens, fortified foods

3) Stay hydrated with water and natural beverages like coconut water

4) Use sugar-free electrolyte supplements like ​LMNT​ (my preferred method)

How To Check For Proper Hydration

The most basic way to check for hydration is to check if you're thirsty (or, in many cases, hungry).

The most accurate way is through a blood test.

You can also use urine-specific gravity tests. This measures urine concentration compared to water.

These are affordable, often costing between $10 and $30 for a pack of 100-200 strips off ​Amazon​.

The easiest way to check is the Pee test.

In general, pale yellow urine is a good sign, and darker shades suggest you need to drink.

This is not foolproof because diet and medications can also affect color, but it does the trick for most people.

The High Performance Hydration System: How I Drink For A Lean, Healthy, And Energetic Body

One of the best ways to stay hydrated is to have a system.

The following is a system I've used to help myself and our clients get hydration benefits without thinking about it.

1 - Get enough electrolytes through food or supplementation

If you eat a diet that's low carb or find yourself sweating often, then you need to replenish your electrolytes more than the average person. Get it through the foods you eat or ​through supplements like LMNT​.

2 - Drink water before drinking coffee in the morning

After hours of sleep, your body is in a mild state of dehydration. A glass of water kickstarts your energy levels, flushes out toxins, and enhances cognitive function. It's a simple hack for better energy and focus throughout the day.

3 - Keep a bottle of water at your desk and travel

Proximity is power. Keeping a bottle at your desk and in your bag when traveling means it's always in your environment, which makes it easier to drink.

4 - The Lean Body Water System

Drink a glass of water before and after a meal to increase feelings of fullness. Don't drink water with meals to encourage slow eating. Drink water between meals if you find yourself mindlessly snacking.

Water is a great tool for managing appetite when used properly.

5 - Stop drinking water 2 hours before going to bed

This helps people avoid waking up in the middle of the night to go pee and it's part of the 3-2-1 sleep method I talk about here:

Optional - If you're a highly active individual or athlete, use the Galpin Equation.

Drink your body weight divided by 30. This equals the ounces you drink every 15 minutes during intense physical or mental activities. Replenish your fluids and electrolytes after exercise.

The 21-Day Hydration Experiment: Test And Optimize

As with all aspects of health and performance, everyone's needs vary.

Here's a simple experiment to find your optimal hydration level:

1. For one week, drink only when thirsty. Note your energy levels, cognitive performance, and how you feel overall.
2. The following week, consciously increase your fluid intake by 20%. Compare your results.
3. In the third week, decrease your normal intake by 20%. Again, compare.

This three-week experiment will give you personalized data on your optimal hydration level.

Remember, the goal is to find what works best for you, not to hit an arbitrary water intake goal.

A Hydrated Body Is A High Performing Body

Hydration doesn't have to be complicated or time-consuming.

By understanding the science, listening to your body, and focusing on electrolyte balance, you can optimize your hydration with minimal effort.

It's not about drinking more - it's about drinking smarter.

Now go forth and conquer the world, you high performance hydrated machine.

Onwards and upwards 🚀

- Dan

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References

1. ​https://www.health.harvard.edu/staying-healthy/symptoms-of-dehydration-what-they-are-and-what-to-do-if-you-experience-them​ 
2. Shaheen NA, Alqahtani AA, Assiri H, Alkhodair R, Hussein MA. Public knowledge of dehydration and fluid intake practices: variation by participants' characteristics. BMC Public Health. 2018 Dec 5;18(1):1346. doi: 10.1186/s12889-018-6252-5. PMID: 30518346; PMCID: PMC6282244.
3. Zhang N, Du SM, Zhang JF, Ma GS. Effects of Dehydration and Rehydration on Cognitive Performance and Mood among Male College Students in Cangzhou, China: A Self-Controlled Trial. Int J Environ Res Public Health. 2019 May 29;16(11):1891. doi: 10.3390/ijerph16111891. PMID: 31146326; PMCID: PMC6603652.
4. Middle-age high normal serum sodium as a risk factor for accelerated biological aging, chronic diseases, and premature mortality, Dmitrieva, Natalia I. et al.eBioMedicine, Volume 87, 104404
5. Millard-Stafford M, Snow TK, Jones ML, Suh H. The Beverage Hydration Index: Influence of Electrolytes, Carbohydrate and Protein. Nutrients. 2021 Aug 25;13(9):2933. doi: 10.3390/nu13092933. PMID: 34578811; PMCID: PMC8465972.
6. Feng, Y., Huang, C., Wang, H., Wang, C., Liu, Y., & Dai, K. (2022). Validation of urine colour Lab* for assessing hydration amongst athletes. Frontiers in Nutrition, 9, 997189. https://doi.org/10.3389/fnut.2022.9971891​ 
7. Helen M. Parretti, Paul Aveyard, Andrew Blannin, Susan J. Clifford, Sarah J. Coleman, Andrea Roalfe, Amanda J. Daley. Efficacy of water preloading before main meals as a strategy for weight loss in primary care patients with obesity: RCT. Obesity, 2015; DOI: 10.1002/oby.21167 
8. Tani, M., Hirayama, A., Torimoto, K., Matsushita, C., Yamada, A., & Fujimoto, K. (2014). Guidance on water intake effectively improves urinary frequency in patients with nocturia. International Journal of Urology, 21(10), 1084-1089. https://doi.org/10.1111/iju.12387