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Beginners start at 5 mg once weekly for 2 weeks to assess tolerance, then can increase to 5 mg twice weekly (10 mg/week total) for performance goals

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doi: 10.1016/j.jcmgh.2016.06.004

Water thats past its prime may not be dangerous, but it will give signs if its truly contaminated: Cloudiness or floating particles Algae-like film or green tint Sour or plastic-like odor Strange metallic taste If something feels off, dont drink it , especially if your immune system is compromised or youre taking supplements that rely on clean hydration