How to calculate fluid intake?

To calculate fluid intake during exercise, you can use the Galpin equation, which suggests taking your body weight in pounds, dividing it by 30, and consuming that number of ounces of fluid every 15 to 20 minutes while exercising. For those familiar with the metric system, the equivalent formula is 2 mL/kg of body weight every 15 to 20 minutes 1 2.

Additionally, for general hydration throughout the day, it's recommended to consume about 8 ounces of fluid per hour for the first 10 hours of your day, which totals to about 80 ounces or approximately 2.4 liters of fluid. This guideline aims to ensure you maintain a sufficient baseline hydration for your body's needs 3.