탈수 측정하기: 피부, 손톱, 수분 섭취량 측정하기

### 수분 섭취 가이드라인: 하루에 마셔야 할 물의 양
* 💧 앤드류 휴버만 박사는 최적의 인지 능력과 신체 능력을 위해 적절한 수분 섭취를 유지하는 것이 중요하다고 강조하면서 **하루에 마셔야 할 물의 양을 계산할 수 있는 간단한 공식**을 제시합니다.
* 💧 깨어 있는 매 시간, 특히 하루 중 첫 10시간 동안은 **평균 8온스(236밀리리터)의 수분**을 섭취해야 합니다.
* 💧 이는 하루 중 첫 10시간 동안 **약 80온스(2.4리터)의 수분**을 섭취해야 한다는 뜻으로, 수분 보충을 위한 좋은 기준이 됩니다.
* 💧 운동 중 수분 섭취량을 계산할 때는 갈핀 공식을 사용하는 것이 좋습니다: **"체중을 파운드 단위로 계산하고 이를 30으로 나누면 운동 중 평균 15~20분마다 섭취해야 할 수분의 온스"**가 나옵니다.
* 💧 미터법을 사용하는 경우, 갈핀 방정식을 운동 중 15~20분마다 **체중 1kg당 약 2밀리리터의 물**을 섭취하는 것으로 환산할 수 있습니다.
* 💧 운동 전 수분 섭취도 중요하며, **운동 시간과 강도에 따라 기본 수분 섭취량을 조절**해야 한다는 점에 유의하세요.
* 💧 제공된 가이드라인은 일반적인 권장 사항이며 **운동 시간, 강도, 개인 취향 등 개별적인 요인**에 따라 조정할 수 있습니다.
* 💧 적절한 수분 섭취는 전반적인 건강과 웰빙에 필수적이며, 이 가이드라인을 따르면 **하루 종일 충분한 수분**을 섭취하는 데 도움이 될 수 있습니다.

적절한 수분 공급은 피부 탄력, 손톱 색 변화, 수분 섭취량으로 측정할 수 있으며 신체 및 인지 능력에 영향을 미칩니다.

How do we actually measure dehydration? Now you hear different things like if you pinch the skin
on the top of your hand and it takes more than three seconds to lay down again flat,
then you're dehydrated. You hear that. You hear, okay, if you are
to press on your fingernail and see a change in
the color of the tissue just below your fingernail,
which indeed does happen, and it does not go back
to its original color within one to three seconds,
then you're dehydrated. You hear things like this. If your ankles are swollen
when you're wearing socks, you take off the socks and you can see the imprint of the socks on your lower limbs, that
means you're dehydrated. You hear this kind of stuff, and you should probably be
wondering, is any of that true? To some extent, it is true, although it can vary quite
a bit by how old you are.

whether or not the skin
on the top of your hand tends to be looser or not, depending on whether or
not you're leaner or not. So, in other words, those are not absolutely
objective measures of dehydration. Now, it is true that if normally you can pinch the skin
on the top of your hand and it returns to its
normal flattened position within about one to two or three seconds, and it does not do that
within five or more seconds, there's a decent probability that you're a little bit dehydrated. that you need to ingest some fluid, or that if you press down on your nail, and you see the depression
causes a transition from kind of a pink color to a white color, and then you release, and it doesn't go back to
its original pinkish color within a few seconds, well, then there's a chance
that you're dehydrated. But again, these are not
perfect measures of dehydration.

You may be surprised to learn,
and I was surprised to learn, that most of the basis
for these statements, like even a 2% dehydration state, can lead
to significant reductions in cognitive, physical, or performance, are based on not direct
measures of hydration, but rather on measures of
reductions in water intake, which is a different thing, right? It's saying that ordinarily a person of a given body weight needs X amount of fluid per day, and when they get even just 2% less than that amount of fluid, then their cognitive and/or
physical performance is impaired, rather than focusing on
dehydration of tissues. Now, that might seem like
a subtle distinction, but it's actually a meaningful distinction when you think about it. However, it's a meaningful distinction that we can leverage toward understanding how much water or fluid
we need to drink each day. Now, there we can really
point to some solid numbers that, believe it or not,

are fairly independent of body weight. Now, I say independent of body weight. I'm referring to the amount of fluid that most healthy adults need at rest. What do I mean by at rest? I mean when not exercising and when not in extremely hot environments. So I'm leaving aside you desert ultra marathoners or people that are doing any kind of movement or living in environments that are very, very hot. Here, I'm mainly referring to people that live most of their daily life in indoor environments. Could be air conditioned or not air conditioned, heated or not heated. What we're trying to arrive at here are some numbers that can work across the board because of course there are an infinite number of different conditions that each and all of you are existing in. So I'm not going to attempt to give you a body weight by activity, by environment, by humidity formula calculation. In fact, no such calculation exists. However, there are formulas

that can put you into
very stable frameworks. That is levels of water intake for periods of rest when
you're not exercising and for when you are exercising that will ensure that you are hydrating, with the one exception
being if you are exercising or if you are living in
very, very hot conditions and you're not heat adapted
to those conditions. So what are those numbers? In other words, what is the
answer to the question of how much fluid do we need each day? And here I'm referring to fluid. I'm not distinguishing between
water, caffeinated beverages, soda, tea, and so on. I'll discuss that in a moment. We can reasonably say that for every hour that you are awake, in the first 10 hours of
your day, this is important. In the first 10 hours of your day, you should consume on average
eight ounces of fluid. Now, for those of you that
are using the metric system,

not ounces. Eight ounces of fluid is approximately 236 milliliters of water. And for those of you that exist in the metric system and aren't used to thinking about ounces and vice versa, just think about a typical can of soda in the United States. It's 12 ounces. In Europe, sometimes the cans of soda are a little bit smaller. That's a whole discussion unto itself. But eight ounces of fluid, that is 236. So let's just say 240 milliliters, 'cause we don't need to be too precise here, of fluid on average every hour for the first 10 hours of your day, which translates to an average of 80 ounces of fluid for the first 10 hours of your day, or 2,360 milliliters of water. In other words, approximately two liters of water plus a little bit more for the first 10 hours of your day. Now, I want to be very clear that this does not mean that you need to

ingest eight ounces or 236 milliliters of fluid on the hour, every hour for the first 10 hours of your day. I'm certainly not saying that. And in fact, most people are going to find that they're going to ingest water in boluses. That is, they're going to have perhaps 16 ounces of water, 500 milliliters of water at one portion of the day, and then maybe a couple hours of later they'll drink some more water or some more coffee or soda or some other beverage in another portion of the day. I do think, however, it's important for most of us to take a step back and ask ourselves whether or not independent of any other activity or environmental conditions, whether or not we are in fact ingesting 80 ounces, or basically 2.4 liters of water for that 10 hours of the day that spans from the time we wake up until 10 hours later.

Now, why am I setting
this 10-hour framework? The reason I'm setting
this 10-hour framework is that it turns out that
your fluid requirements, even just at rest, are vastly different in the
time from when you wake up until about 10 hours later as compared to the later
evening and nighttime. And here I'm referring to people that are not doing night shifts, but if you are requesting a number of how much fluid to drink
independent of our needs for fluid for exercise, that's going to be eight ounces of fluid or 240 milliliters of fluid on average for every hour from the
time when we wake up until 10 hours later. That's the simple formulation
that should basically ensure that you're getting
sufficient baseline hydration for the cells and tissues of your body. Now, if you are engaging in exercise, whether or not it's endurance exercise or whether or not it's
resistance training exercise, you are going to need additional fluids.

in order to maximize the
effects of that exercise and to avoid dehydration. And there too, we have some excellent
numbers that we can look to, excellent because they
arrive from research. And this is largely
peeled from the episode that I did with Dr. Andy Galpin, Professor of Kinesiology
at Cal State Fullerton. We did a six-episode
series all about exercise, everything from strength
training, hypertrophy, endurance, nutrition, supplementation, recovery, everything related to exercise. You can find all of
that at hubermanlab.com. And one of the components of those episodes that was discussed, but that some of you may have not heard, is that there is a simple formula for how much fluid to ingest, on average. Keep in mind, this is on average,
when you are exercising, and I refer to this as the
so-called Galpin Equation. The Galpin Equation states that you should take your
body weight in pounds.

divide that by 30, and that will give you the
number of ounces of fluid to ingest every 15 to
20 minutes on average while exercising. Your body weight in pounds divided by 30 equals the number of ounces
of fluid to consume on average every 15 to 20 minutes. When I say on average, what
I mean is it is not the case that you need to stop
every 15 or 20 minutes and consume that volume of fluid. You could sip it from moment to moment. You could wait half an hour or an hour and then consume a larger bolus
of fluid, a larger amount, although it is recommended
for performance sake that you sip or consume beverages fairly consistently
throughout your training. One's ability to do that is going to depend on a number of things like gastric emptying time, whether or not the particular
exercise you're doing, whether or not it's running or jumping, is compatible with ingesting
fluid on a regular basis.

or whether or not you need to
do it at different intervals than every 15, 20 minutes. Maybe it's every five minutes,
maybe it's every half hour. You have to adjust for you. But if you were to take
the hour of exercise or the half hour of exercise or the three hours of exercise and ask how much fluid to ingest, it's going to be that Galpin Equation of body weight and pounds divided by 30 equals the number of ounces
for every 15 or 20 minutes. And of course, I can already
hear screaming from the back. What about for those of us
who follow the metric system? And there there's a simple translation of the Galpin Equation, which is that you need approximately two milliliters of water
per kilogram of body weight every 15 to 20 minutes. Again, the Galpin Equation
converted into the metric system is going to be two milliliters of water per kilogram of body weight

every 15 to 20 minutes on average. I'm sure a number of you
are asking whether or not hydration prior to
exercise is also important. It absolutely is. And if you follow the numbers
that I talked about before, approximately eight ounces or 240 milliliters of
fluid intake per hour in the first 10 hours of waking, that should establish a
good baseline of hydration heading into exercise, which then prompts the next
question I often get, which is, is the amount of water
that needs to be consumed according to the Galpin Equation
during exercise on top of or separate from, that is, does it replace the
amount of fluid that one needs at a basic level, that eight
ounces or 240 milliliters? And there the answer
sort of goes both ways. I think if you're going to exercise, then obviously follow the
Galpin Equation in some way. Again, you don't need to be
ultra specific about this.

These are ballpark figures
that will ensure hydration. So we've set them a little
bit higher perhaps than needed to ensure more hydration,
rather than less. But basically the short answer is, if you're exercising for about an hour, most people are exercising
for an hour or two, probably not more than that. Most of my workouts are, certainly the resistant training workouts last about an hour. Well, then you can
replace the eight ounces or the 240 milliliters of water
that's required at baseline with what you consume according
to the Galpin Equation during that about of exercise. [MUSIC PLAYING]

How to Properly Hydrate & How Much Water to Drink Each Day | Dr. Andrew Huberman

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탈수 측정하기: 사실과 허구 구분하기

피부 팽팽함과 손톱 모세혈관 재충전 시간은 일반적으로 인용되지만 완전히 신뢰할 수 있는 탈수 지표는 아닙니다.

이러한 방법은 대략적인 추정치를 제공할 수는 있지만 완벽하지는 않습니다.

2%의 탈수만 있어도 인지 및 신체 능력에 상당한 영향을 미칠 수 있다는 생각은 직접적인 수분 섭취량 측정이 아닌 수분 섭취량 감소에 근거한 것입니다.

휴식 중인 성인을 위한 수분 섭취량: 일반 가이드

대부분의 건강한 성인이 휴식 중에 필요로 하는 수분량은 체중과 무관하며 운동이나 더운 환경의 영향을 받지 않습니다.

평균적으로 성인은 하루 중 첫 10시간 동안 시간당 8온스(또는 240밀리리터)의 수분을 섭취해야 하며, 초기 10시간 동안 총 약 2리터의 물을 섭취해야 합니다.

이는 운동이나 더운 환경에서의 생활로 인한 영향을 제외한 일반적인 일일 수분 섭취량의 틀을 제공합니다.

일일 수분 섭취를 위한 수분 보충 가이드라인

하루의 첫 10시간 동안 80온스(2.

4리터)의 물을 섭취하여 기본적인 수분 보충을 하는 것이 중요합니다.

아침과 이른 시간의 수분 요구량은 활동량과 관계없이 저녁 늦은 시간에 비해 크게 다릅니다.

운동을 할 때는 추가적인 수분 섭취가 필요하며, 갈핀 방정식은 운동 중 평균 수분 섭취량에 대한 체중을 기준으로 한 간단한 공식을 제공합니다.

운동 중 권장 수분 섭취량은 체중(파운드)을 30으로 나눈 양을 15~20분마다 섭취하는 것입니다.

더 나은 운동 효과를 위해 위 배출 시간과 운동 유형을 고려하여 수분을 꾸준히 섭취하는 것이 좋습니다.

미터법을 사용하는 경우, 이는 15~20분마다 체중 1kg당 약 2밀리리터의 물을 섭취하는 것과 같습니다.

운동 전 적절한 수분 섭취가 중요하며, 기상 후 첫 10시간 동안은 시간당 8온스의 수분을 섭취하는 것이 좋습니다.

갈핀 방정식에 따르면 운동 중 필요한 물의 양은 기본 수분 섭취량을 대체할 수 있으며, 특히 1시간 정도 지속되는 운동의 경우 적절한 수분 공급을 위해 이보다 약간 더 많은 수분을 섭취해야 합니다.