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 .
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 . You could sip it from moment to moment , you could wait half an hour or an hour and then consume a larger bolus of fluid , a larger amount . Although it is recommended for performance sake that you sip or consume beverages fairly consistently throughout your training .
In other words , approximately 2 L of water plus a little bit more for the 1st 10 hours of your day . Now , I want to be very clear that this does not mean that you need to ingest eight ounces or 236 mL of fluid on the hour every hour for the 1st 10 hours of your day . I'm certainly not saying that .
It absolutely is . And if you follow the numbers that I talked about before approximately eight ounces or 240 mL of fluid intake per hour in the 1st 10 hours of waking , that should establish a good baseline of hydration heading into exercise which then prompts the next question I often get which is , is the amount of water that needs to be consumed according to the Galvan Equation during exercise on top of or separate from that , that is , does it replace the amount of fluid that one needs at a basic level that eight ounces or 240 Millers . And there , the answer sort of goes both ways .
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 .
