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Hydration
Master the art of proper hydration to support your mental clarity, physical performance, and overall wellness
Hydration Strategy
1
Start Your Day
Drink 16-20 oz of water first thing in the morning to rehydrate after sleep.
2
Consistent Intake
Aim for 8-12 oz every 1-2 hours throughout the day, not just when thirsty.
3
Monitor Your Body
Check urine color - pale yellow indicates good hydration levels.
4
Electrolytes
Add electrolytes during intense exercise or hot weather to maintain balance.
Benefits
Improves cognitive function and focus
Supports cardiovascular health
Enhances physical performance
Maintains energy levels
Daily Hydration Goals
Morning (7-9 AM)
16-20 oz
Morning (9-12 PM)
24 oz
Afternoon (12-5 PM)
32 oz
Evening (5-9 PM)
16-20 oz
Total: 80-96 oz (2.5-3 liters) daily
Pro Tips
- • Keep a water bottle visible and accessible
- • Set hourly reminders on your phone
- • Add lemon, cucumber, or mint for flavor
- • Drink before you feel thirsty
- • Increase intake during exercise or hot weather
- • Eat water-rich foods (fruits, vegetables)
Signs of Dehydration
- • Dark yellow urine
- • Headaches or fatigue
- • Difficulty concentrating
- • Dry mouth or lips
- • Dizziness or lightheadedness