What’s the galpin approach to water intake

The Galpin approach is to divide your body weight in pounds by 30; that number is the ounces of fluid to aim for every 15–20 minutes of exercise. For example, at 180 pounds, that’s about 6 ounces each interval. 1

• Start hydrated: Come into exercise well-hydrated; Galpin recommends water with electrolytes such as sodium, potassium, and magnesium. 2 3
• Sip steadily: Slower, steady drinking is preferable to chugging. Adjust the timing to what you can comfortably tolerate, and account for heat, humidity, how hydrated you started, and how much you sweat. 4 5
• Train fluid tolerance: If drinking during intense exercise is uncomfortable, start with small sips and build up gradually; the gut can adapt to taking in fluid during exercise. 6