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Galpin Hydration Equation for Exercise
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.
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“The other thing that's really important to think about in terms of endurance type work is hydration. ... once you lose about one to 4% of your body weight in water, you're going to experience about a 20 to 30% reduction in work capacity.”
huberman · How to Build Endurance | Huberman Lab Essentials · Apr 17, 2025 · 33:57 · open ↗
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