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Hydration · free course

Hydration

Water is the lever almost nobody measures — yet a 1–2% drop in body water visibly dents focus, mood, and physical output. This track gives you a real daily target, the electrolytes that make water actually work, and a way to read your own status.

9 lessons · about 48 minutes

  1. 01Why hydration is a lever, not a vibeWhat water actually does, and what mild dehydration costs you.4 min
  2. 02How much water do you actually need?A real per-bodyweight target — and why the '8 glasses' rule is a myth.5 min
  3. 03Electrolytes — water needs a wingmanSodium, potassium, magnesium and chloride are what let water do its job.5 min
  4. 04Read your own hydrationSimple, free signals that beat any rule of thumb.3 min
  5. 05Hydration for exercise & heatEstimate your sweat rate, replace what you lose, and know when water alone is enough.6 min
  6. 06Beverages comparedWhat every common drink actually does for hydration — caffeine, sugar, and alcohol included.6 min
  7. 07Over- and under-hydrationDehydration signs by stage, the real danger of over-drinking, and who's most at risk.6 min
  8. 08Hydration, brain & bodyWhat good hydration actually does for cognition, headaches, skin, kidneys, and digestion — honestly.6 min
  9. 09Electrolytes deep diveWhat sodium, potassium, magnesium, and chloride each do — and when a supplement actually earns its place.7 min