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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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:
<ul>
<li aria-level="1">Dark yellow or brown urine is a sign of dehydration; aim for lighter colors.</li>
<li aria-level="1">Thirst isn’t always a reliable indicator of hydration needs.</li>
<li aria-level="1">Drink about 2.5 litres (30 ml per kilo) of fluid daily.</li>
<li aria-level="1">Start hydrating early in the day and with every meal.</li>
<li aria-level="1">During exercise, add 750 ml of water per hour.</li>
<li aria-level="1">Replace lost salt and electrolytes, especially if you sweat heavily.</li>
<li aria-level="1">Consider salt and electrolyte supplements to enhance hydration.</li>
<li aria-level="1">For endurance activities, start your day with 500 ml to 1 litre of water and adjust intake based on activity levels.</li>
</ul>
Join the 30 Day Health Optimisation Blueprint For Executives: <a href="http://lockeroomgym.com/blueprint">http://lockeroomgym.com/blueprint</a>
Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

The Lockeroom Gym Podcast is crafted exclusively for business executives. Hosted by Lockeroom co-founders Lachlan Rowston and Raph Freedman, former hosts of Australia’s top health and fitness podcast, The Mind Muscle Project. Each weekly episode delivers one essential, science-backed health and fitness topic in 15 minutes or less. Gain access to exclusive advice, tips, and tools previously available only to Lockeroom's executive clients. Transform your life with practical insights on weight loss, strength, fitness, and overall well-being, from the fastest-growing private gym in Australia.

The Lockeroom Gym Podcast is crafted exclusively for business executives. Hosted by Lockeroom co-founders Lachlan Rowston and Raph Freedman, former hosts of Australia’s top health and fitness podcast, The Mind Muscle Project. Each weekly episode delivers one essential, science-backed health and fitness topic in 15 minutes or less. Gain access to exclusive advice, tips, and tools previously available only to Lockeroom's executive clients. Transform your life with practical insights on weight loss, strength, fitness, and overall well-being, from the fastest-growing private gym in Australia.