How I drink water to get lean and boost performance
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Read this on Dango.co 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 BodyAre You Dehydrated? Look Out For These Symptoms
Do you suffer from any or a combination of these? If so, you might be dehydrated. Benefits of Staying Hydrated
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 WaterHydration 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
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 HydrationThe 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 bodyOne 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 supplementationIf 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 morningAfter 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 travelProximity 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 SystemDrink 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 bedThis 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 OptimizeAs with all aspects of health and performance, everyone's needs vary. Here's a simple experiment to find your optimal hydration level:
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 BodyHydration 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 When you're ready, here is 1 way I can help: 1. Promote yourself to 355,270+ subscribers by sponsoring this newsletter.
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