During workouts, use the Galpin hydration equation: drink about body weight in pounds divided by 30 in ounces every 15–20 minutes, or roughly 2 mL per kilogram at the same interval. Start exercise already hydrated and include electrolytes when needed, especially for longer or sweatier sessions. This helps limit the performance and cognitive drop that can happen when even mild dehydration reduces work capacity.
1 / 7
“And the formula for hydration, the so-called galpin equation is your body weight in pounds divided by 30 equals the ounces of fluid you should drink every 15 minutes. Now the Galpin equation is mainly designed for exercise, but I think is actually a very good rule of thumb for anytime that you need to engage mental capacity, not just physical performance.”
Andrew Huberman · Using Salt to Optimize Mental & Physical Performance | Huberman Lab Essentials · Mar 26, 2026 · 16:43 · YouTube ↗