andy galpin protocol for hydration during endurance exercise

Dr. Andy Galpin provides a structured hydration protocol for endurance exercise, often referred to as the Galpin Equation. Here are the key points regarding his hydration recommendations:

General Guidelines

1. Hydration Formula:

   • Use the formula: Body weight in pounds ÷ 30. This calculates the number of ounces to drink every 15-20 minutes during exercise. For example, if you weigh 200 pounds, you should consume approximately 6 to 7 ounces of fluid every 15-20 minutes while exercising 1.

2. Pre and Post Workout:

   • It's suggested to ingest around 500 mg of electrolytes pre- and post-workout for optimal recovery 2.

3. Adaptation and Training:

   • The gastrointestinal tract can adapt to handle fluids during exercise, though some people may experience gastric distress when drinking during high-intensity workouts. It’s important to gradually train your body to drink during these activities 1.

Specific Considerations

• Fluid Absorption: When engaging in intense exercise (above 70% of VO2 max), drinking may become difficult. Training your body to consume fluids in these scenarios can enhance performance and comfort 3.

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    Hydration Strategies

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    Hydration Strategies

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    Supplementation Strategies

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• Electrolyte Ratios: A recommended sodium to potassium ratio is about 3:1, which supports hydration and performance during longer sessions 3.

• Carbohydrate Supplementation: For activities lasting longer than 2 hours or during high-intensity workouts, ingesting carbohydrates is suggested. This typically involves consuming 60 to 100 grams of carbohydrates per hour to maintain energy levels and performance 3.

Key Takeaway

Stay consistently hydrated by following the Galpin Equation during endurance activities, and ensure you’re pre-hydrated as well. Adjust your intake based on sweat rates, exercise intensity, and personal comfort to optimize performance. For best results, incorporate electrolytes and carbohydrates as needed to enhance hydration and performance during training.