And here I'm referring to people that are not doing night shifts . But if you are requesting a number of how much fluid to drink independent of our needs for fluid , for exercise , that's going to be eight ounces of fluid or 240 mL of fluid on average for every hour from the time when we wake up until 10 hours later , that's the simple formulation that should basically ensure that you're getting sufficient baseline hydration for the cells and tissues of your body . Now , if you are engaging in exercise , whether or not it's endurance exercise or whether or not it's resistance training exercise , you are going to need additional fluids in order to maximize the effects of that exercise and to avoid dehydration .
Now , there we can really point to some solid numbers that believe it or not are fairly independent of body weight . Now I say independent of body weight , I'm referring to the amount of fluid that most healthy adults need at rest . What do I mean by at rest ?
This is important in the 1st 10 hours of your day . You should consume on average eight ounces of fluid . Now , for those of you that are using the metric system , not ounces , eight ounces of fluid is approximately 236 mL of water .
Sometimes the cans of soda are a little bit smaller . That's a whole discussion unto itself , but eight ounces of fluid that is 236 let's just say 240 mL because we don't need to be too precise here of fluid on average every hour for the 1st 10 hours of your day , which translates to an average of 80 ounces of fluid for the 1st 10 hours of your day or 2000 360 mL of water . In other words , approximately 2 L of water plus a little bit more for the 1st 10 hours of your day .
The Galpin equation states that you should take your body weight in pounds , divide that by 30 . And that will give you the number of ounces of fluid to ingest every 15 to 20 minutes on average while exercising , OK , your body weight in pounds divided by 30 equals the number of ounces of fluid to consume on average every 15 to 20 minutes . When I say on average , what I mean is it is not the case that you need to stop every 15 or 20 minutes and consume that volume of fluid .
