Again , you don't need to be ultra specific about this . These are ballpark figures that will ensure hydration . So we've set them a little bit higher perhaps than needed to ensure more hydration rather rather than less .
Again , the Galpin equation converted into the metric system is going to be 2 mL of water per kilogram of body weight every 15 to 20 minutes . On average , I'm sure a number of you are asking whether or not hydration prior to exercise is also important . It absolutely is .
But again , these are not perfect measures of dehydration . You may be surprised to learn and I was surprised to learn that most of the basis for these statements , like even a 2% dehydration state can lead to significant reductions in cognitive or physical performance are based on not direct measures of hydration , but rather on measures of reductions in water intake , which is a different thing , right ? It's saying that ordinarily a person of a given body weight needs X amount of fluid per day .
In fact , no such calculation exists . However , there are formulas that can put you into very stable frameworks that is levels of water intake for periods of rest when you're not exercising and for when you are exercising , that will ensure that you are hydrating with the one exception being if you are exercising or if you are living in a very , very hot conditions and you're not heat adapted to those conditions . So , what are those numbers ?
These are ballpark figures that will ensure hydration . So we've set them a little bit higher perhaps than needed to ensure more hydration rather rather than less . But basically , the short answer is if you're exercising for about an hour , most people are exercising for an hour or two , probably not more than that .
