In this episode, Lachy and Raph explore why staying hydrated is crucial for your health and performance. They explain how to spot dehydration, the recommended daily water intake, and the importance of electrolytes. Tips include drinking water first thing in the morning and with every meal, and staying hydrated during exercise. Whether you have endurance goals or just want to improve your overall well-being, this episode offers practical advice on how to stay properly hydrated and boost your performance.

Takeaways:

• Dark yellow or brown urine is a sign of dehydration; aim for lighter colors.
• Thirst isn’t always a reliable indicator of hydration needs.
• Drink about 2.5 litres (30 ml per kilo) of fluid daily.
• Start hydrating early in the day and with every meal.
• During exercise, add 750 ml of water per hour.
• Replace lost salt and electrolytes, especially if you sweat heavily.
• Consider salt and electrolyte supplements to enhance hydration.
• For endurance activities, start your day with 500 ml to 1 litre of water and adjust intake based on activity levels.

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