The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
There is what I call, and what I think has now come to be known as the Galpin Equation, which you really do deserve credit for. Because I think that people realize that there are a range of solutions out there, but there is a really, a desperate need for straightforward solutions that work for 75% of people 75% of the time.
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Now, the Galpin equation is mainly designed for exercise, but I think is actually a very good rule of thumb for any time that you need to engage mental capacity, not just physical performance.
the Galpin equation suggests that we start exercise hydrated with electrolytes, not just with water, so that means water that has some sodium, potassium, and magnesium. There are simple, low-cost ways to do that we'll talk about, and the formula for hydration, the so-called Galpin equation, is your body weight in pounds divided by 30 equals the ounces of fluid you should drink every 15 minutes.
Now the Galpin equation is mainly designed for exercise, but I think is actually a very good rule of thumb for anytime that you need to engage mental capacity, not just physical performance.
You take your body weight in pounds, divide that by 30, and that is the number of ounces you should be drinking of a hydrating fluid every 15 to 20 minutes while you're exercising.