A formula that gets you close to the exact amount that you would want that DR. Andy Galpin came up with this. Which is your body weight in pounds divided by the number 30.. And that is how many ounces you should drink for every 15 minute of exercise.
As Galpin say, don’t try and ingest fluids when you’re working out or competing at higher than 70% of VO2 max if you’ve never done it before.
But given the crucial role of hydration for muscular performance and for brain performance, it seems that if you’re going to be doing a lot of high intensity interval training of the various kinds
Example: