Three protocols. One page. Pin it to your gym wall
1. Daily Baseline
ACSM
body weight (lbs) / 2 = oz per day
body weight (kg) × 35 = ml per day
Your minimum daily water intake before any exercise. Based on the American College of Sports Medicine position stand on fluid replacement
150 lbs: 75 oz (2.2L) •
170 lbs: 85 oz (2.5L) •
200 lbs: 100 oz (3.0L)
ACSM — Exercise and Fluid Replacement Position Stand
2. Training Addition
Galpin Equation
body weight (lbs) / 30 = oz every 20 min
body weight (kg) × 2.2 / 30 = oz every 20 min
Add this to your baseline for every 20 minutes of training. Adjust by intensity
Intensity
Zone
Examples
Multiplier
Easy
Z1-Z2
Walk, yoga, light ride
0.75x
Moderate
Z3
Steady run, lifting, Peloton
1.0x
Hard
Z4-Z5
HYROX, CrossFit, intervals
1.25x
170 lbs, 60 min moderate: 170/30 = 5.7 oz × 3 intervals = 17 oz added
Dr. Andy Galpin — Huberman Lab Guest Series on Exercise Physiology
3. Beverage Hydration Index
Not all drinks are equal
How much hydration you actually retain per drink, relative to water. Coffee counts. Beer doesn't
Beverage
Hydration
Water
100%
Coffee
95%
Tea
95%
Milk
105%
Sports drink
95%
Beer
60%
Spirits
~20%
Killer et al. 2014 — No evidence of dehydration with moderate daily coffee intake
Maughan et al. 2016 — A randomized trial to assess the potential of different beverages to affect hydration status
Quick reference
Dehydration threshold
2% body weight
Performance drops 10-20%
Thirst signal
Lagging indicator
You're already 1-2% down
Pre-training
16 oz / 500ml
2 hours before training
Post-training
150% of loss
Weigh before/after to calculate
HYDROX calculates all of this from your body weight automatically
One-tap logging. Smart reminders. Training mode. Free on iOS