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Hydrate by Day, Dim by Night: Two Levers for Faster Conception
Code to Conception
Daily micro-protocols for the 90-day miracle window
Day 4 of 90
| October 14, 2025 |
🔬 Pre-Bump Biology
Melatonin protects egg and sperm mitochondria overnight; hydration steadies the stress axis (vasopressin→cortisol) and lowers UTI risk that can derail timing. Tonight we shield your circadian signal from blue light while, all day, you’ll target euhydration—two low-cost moves to upgrade egg quality, semen resilience, and intercourse comfort.
🧬 Protocol Drop
Today’s Allopathic Protocol:
Aim for ~35 mL water/kg/day (e.g., 2.5 L at 70 kg), split 40% morning / 40% afternoon / 20% evening. Titrate to urine color ≤3 and USG ≤1.013–1.020. Low-drinkers with UTI history may add +1.5 L/day.
Today’s Holistic Protocol:
From 6 PM until lights-out, wear high-density orange/amber blue-blocking glasses (strong cutoff ≤480–500 nm). Keep evening melanopic EDI ≤10 lux (dim, warm lamps) and get bright daytime light ≥250 melanopic lux to lock circadian timing.
👉 Read the summary on Hydration reset for pre-conception.
👉 Read the summary on Evening blue-blockers to protect melatonin.
📚 Glossary Pop
Urine Specific Gravity (USG): A quick measure of how concentrated your urine is. Lower numbers (≈≤1.013–1.020) signal euhydration—exactly where you want to be for lower UTI risk and calmer stress hormones that support the reproductive axis.
Want to learn more?
Hooton, T. M., Vecchio, M., Iroz, A., Tack, I., Dornic, Q., Seksek, I., & Lotan, Y. (2018). Effect of increased daily water intake in premenopausal women with recurrent urinary tract infections: A randomized clinical trial. JAMA Internal Medicine, 178(11), 1509–1515. https://doi.org/10.1001/jamainternmed.2018.4204
Perrier, E. T., Bottin, J. H., Vecchio, M., & Lemetais, G. (2017). Criterion values for urine-specific gravity and urine color representing adequate water intake in healthy adults. European Journal of Clinical Nutrition, 71(4), 561–563. https://doi.org/10.1038/ejcn.2016.269
Schöllhorn, I., Stefani, O., Lucas, R. J., Spitschan, M., Slawik, H. C., & Cajochen, C. (2023). Melanopic irradiance defines the impact of evening display light on sleep latency, melatonin and alertness. Communications Biology, 6, 228. https://doi.org/10.1038/s42003-023-04598-4
Brown, T. M., Brainard, G. C., Cajochen, C., & Wright, K. P. (2022). Recommendations for daytime, evening, and nighttime indoor light exposure to best support circadian physiology and sleep. PLoS Biology, 20(3), e3001571. https://doi.org/10.1371/journal.pbio.3001571