Galpin equation hydration
Three to six ounces of fluid every 15 to 20 minutes of exercise
The equation covers drinking during exercise rather than around it. It works out at a few sips every 15 or 20 minutes, roughly three to six ounces for most people, and it assumes you start the session already hydrated. So it sits on top of a daily baseline of about half your body weight in ounces. Water alone is not the whole job either. Sodium is the electrolyte that matters most. Needing the bathroom three or four times after training means you overshot. Andrew Huberman gave the equation its name, not the physiologist behind it.
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- Andy GalpinRecommends
Exercise physiologist · Perform podcast
For most people that works out at three to six ounces of fluid every 15 or 20 minutes of exercise, from an equation Andrew Huberman named after him. It sits on top of a daily baseline of roughly half your body weight in ounces. Needing the bathroom three or four times after a session means you drank too much.
Source: Perform: The Fundamentals of Nutrition, Hydration & Performance Fueling
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