but liquids without electrolytes are just pissed out, they don't hydrate
real hydration needs water, sodium, potassium, and good blood flow.
that's why most people are constantly dehydrated
1/
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people keep telling you to "drink more water"
but liquids without electrolytes are just pissed out, they don't hydrate
real hydration needs water, sodium, potassium, and good blood flow.
that's why most people are constantly dehydrated
1/
but liquids without electrolytes are just pissed out, they don't hydrate
real hydration needs water, sodium, potassium, and good blood flow.
that's why most people are constantly dehydrated
1/
guidelines still restrict sodium ignoring heat, sweat rate, muscle mass, and potassium intake.
hydration isn’t one-size-fits-all.
and dilution isn’t balance.
2/
hydration isn’t one-size-fits-all.
and dilution isn’t balance.
2/
water used to carry minerals leading to potassium-rich and sodium-scarce diets
estimates are 10g potassium to <1g sodium
today this is flipped, which leads to a reversal with metabolic cost.
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estimates are 10g potassium to <1g sodium
today this is flipped, which leads to a reversal with metabolic cost.
3/
osmoreceptors detect rising blood concentration.
ADH (Antidiuretic Hormone) increases and kidneys reabsorb water.
but sodium retains water. without it, rehydration fails.
basically you drink but stay dry.
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ADH (Antidiuretic Hormone) increases and kidneys reabsorb water.
but sodium retains water. without it, rehydration fails.
basically you drink but stay dry.
4/
dehydration lowers plasma volume.
stroke volume drops --> heart rate climbs to maintain output.
this compensation often feels like “anxiety." it feels psychological but it's actually circulatory
5/
stroke volume drops --> heart rate climbs to maintain output.
this compensation often feels like “anxiety." it feels psychological but it's actually circulatory
5/
at just 2% dehydration, cognition start declining
focus, reaction time, and mood degrade.
and still, many live their lives dehydrated, unaware
6/
focus, reaction time, and mood degrade.
and still, many live their lives dehydrated, unaware
6/
low blood volume triggers the renin cascade.
renin → angiotensin → vasoconstriction → aldosterone.
a last-ditch loop to hold salt and pressure.
meant for emergencies, now always on.
7/
renin → angiotensin → vasoconstriction → aldosterone.
a last-ditch loop to hold salt and pressure.
meant for emergencies, now always on.
7/
blood thickens with fluid loss, plasma volume shrinks, viscosity increases.
flow through capillaries slows and oxygen delivery suffers.
dense blood is dysfunctional blood.
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flow through capillaries slows and oxygen delivery suffers.
dense blood is dysfunctional blood.
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hydration baseline: 35ml/kg.
add 500–750ml per hour of training, more in heat.
include ¼ tsp salt per liter to retain.
for 80kg male: ~2.8L baseline + activity replacement.
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add 500–750ml per hour of training, more in heat.
include ¼ tsp salt per liter to retain.
for 80kg male: ~2.8L baseline + activity replacement.
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sodium:
→ 3–5g/day for active men
→ 5–7g with heavy sweat or low-carb
→ track 24h urine: 3–4g excretion = optimal zone
higher needs are context-specific, not universal.
10/
→ 3–5g/day for active men
→ 5–7g with heavy sweat or low-carb
→ track 24h urine: 3–4g excretion = optimal zone
higher needs are context-specific, not universal.
10/
potassium is foundational.
target: 4–5g/day from food
→ white beans (1 cup = 1200mg)
→ spinach (1 cup cooked = 840mg)
→ sweet potato (1 = 700mg)
variety meets demand.
11/
target: 4–5g/day from food
→ white beans (1 cup = 1200mg)
→ spinach (1 cup cooked = 840mg)
→ sweet potato (1 = 700mg)
variety meets demand.
11/
in the morning:
→ 500–750ml water
→ ¼ tsp pink salt
restores overnight loss, sets up circulation and stabilizes cortisol ramp
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→ 500–750ml water
→ ¼ tsp pink salt
restores overnight loss, sets up circulation and stabilizes cortisol ramp
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training: weigh before and after.
drink 150% of weight lost over next 4 hours.
include 500–700mg sodium per liter.
prevents delayed hypohydration.
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drink 150% of weight lost over next 4 hours.
include 500–700mg sodium per liter.
prevents delayed hypohydration.
13/
men require more.
→ 60% body water vs women’s 50%
→ more lean mass = more glycogen = more bound water
→ greater sweat rate = greater loss
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→ 60% body water vs women’s 50%
→ more lean mass = more glycogen = more bound water
→ greater sweat rate = greater loss
14/
signs of chronic dehydration:
→ >20 bpm HR increase when standing
→ dark urine despite drinking
→ cramps, fog, low mood
15/
→ >20 bpm HR increase when standing
→ dark urine despite drinking
→ cramps, fog, low mood
15/
a dehydrated body can move and a dehydrated brain can’t think.
low fluid status = low resilience = low cognition.
fix hydration, and you fix a lot.
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low fluid status = low resilience = low cognition.
fix hydration, and you fix a lot.
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for more: open.substack.com/pub/iterintell…
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