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title: How to optimize hydration
created: 2024-11-18T09:16:50
modified: 2026-01-25T16:14:18
---

When exercising, follow the [Galpin Equation](https://www.youtube.com/watch?v=q37ARYnRDGc&t=2989s) as a guideline for the amount of **additional** fluid you should consume

# The Galpin Equation

#Newsletter

* Body weight (in lbs.) divided by 30 = number of ounces to consume every 15–20 minutes
* Body weight (in kg.) × 2 = number of mL to consume every 15–20 minutes

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[How to Optimize Your Water Quality & Intake for Health | Huberman Lab](https://www.youtube.com/watch?v=at37Y8rKDlA)

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Zero-cost option: rest 1–5 gallons of water, uncapped, at room temperature for ~1 day. Sediment will fall to the bottom, so you can pour off the top two-thirds for drinking.

_Note_: Do not opt for boiling tap water as a filtration method because high heat can actually make contaminants worse.

For most people, **it will be healthier to filter their tap water.** (Brita pitcher filters)