Thread by @bensmithlive

Drinking 8 glasses of water daily is based on zero science.

Every time you chug plain water, you are flushing out your electrolytes and sabotaging your energy levels.

True hydration is far more complex.

The science of how to actually hydrate properly: 🧵

First off, drinking 8 glasses of water a day is a recommendation based on zero scientific research.

And yet every summer we are inundated with this myth. This stops today.

Proper hydration relies on this equation:

The hydration equation: sodium and glucose in a (minimum) 2:1 ratio.

It activates sodium-glucose transporter proteins which pall water across cell membranes.

You need both electrolytes (sodium) and glucose (sugar) to achieve the proper hydration.

Let’s talk about it.

1) Electrolytes are substances that have a natural positive or negative charge when dissolved into water.

They are vital in regulating body pH levels, nerve, and muscle function. The main electrolytes that are found in the body ↓

2) Glucose

In the small intestine, glucose facilitates the absorption of sodium.

The sodium-glucose co-transporters (SGLTs) move glucose and sodium together across the intestinal tract into the bloodstream.

Glucose contributes to cellular hydration by influencing osmotic balance.

More often than not, you are not:

• Tired
• Irritable
• Low energy
• Unable to focus

You are just dehydrated.

Studies have shown that even mild dehydration (1-2% loss of body weight) can impair cognitive performance, particularly attention and working memory.

Before I give you my battle-tested hydration solutions, understand this:

Sugar-free hydration solutions are not hydration solutions, they are electrolyte solutions—you need glucose.

Ditch your PRIME and Gatorade. Hydrate properly with these:

→ Pinch of Celtic sea salt (1/2-1tbsp) with 1/2 a squeezed lemon.

Lemon also contains sodium, potassium, calcium, magnesium—great for hydration

→ 1 tbsp honey and good crack of pink salt: Higher on the glucose side, great for pre-workout

→ Coconut water: Rich in glucose, sodium, and other electrolytes

→ Pickles in brine [sodium] + dried fruit, such as apricots [glucose]: Often found outside sauna’s in Sweden for hydration

→ Electrolyte tabs/packets provide a 360 hydration/muscle/nerve support if they have a brought spectrum of electrolytes + glucose (ideally naturally derived sugar)

Proper hydration is important, but it’s only one piece of the puzzle towards elite health and performance.

Everyone's trying to solve this puzzle with too many pieces, but it comes down to a few key pieces, perfectly fitted together.

This leads us to something revolutionary...

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Thanks for reading!

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