How long should I let my iPhone battery drop to before charging it in order to prolong battery capacity?

Anonymous
How long should I let my iPhone battery drop to before charging it in order to prolong battery capacity?
I've heard some people say to keep it at 40 to 80%, while hearing others say to not let it reach the annoying "Low battery" message which first appear at 20%. Then there's rumours that you shouldn't use you're phone while it's on charge as that too puts strain on the battery. I don't know which advice I should follow 🤷🏻‍♀️
How long should I let my iPhone battery drop to before charging it in order to prolong battery capacity?
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