Congrats on the new GoPro, Ady! Very cool.
I’m using a slightly different setting than Reid because my GoPro 6 (and your 7) can do a few more things that you might find useful. I shot everything in 2.7K (roughly twice 1080P res), at 60fps in superview (wider angle). Why? While I encode (render the video) everything in 1080P, having raw footage twice the definition allows to zoom in up to 200% without loosing definition once encoded at 1080P. I also encode my vids in 30fps (seems like water is a bit less jittery that way) but I shoot raw clips in 60fps to give me the choice to do slow motion up to 50% of normal speed without looking like its missing frames! For super-smooth slowmo, you’ll need to record at an even higher frame rate: reducing the footage speed to 20% will give you a nice and fluid slow motion! Pretty cool! In occasions, you could set on the fly to 120fps but I think your field of view would have to be set to Wide only.
I am not familiar with the GoPro 7 specs but the more you use higher frame rate and higher definition, the bigger the amount of space you’ll need on you micro SD card. At 2.7K/60fps/superview, I get about 1 and a half hour of continuous footage on a 64gb card and a fully charged battery will last about that much as well.
I ended up rotating three 64gb cards and three batteries. This usually covers my need for a day on the water.
If you want to watch your vids on your 4K TV in 4K (if you have one! ...I don’t! ), you can shoot, edit and encode your vids in 4K but I think you’ll be limited with the fps and lense angle settings on the GoPro. Raw footage will be bigger in size and your computer will need to have high end specs (video card and processing) to deal with this kind of files. In addition, the file format (H.265) of certain 4K raw footage requires a computer that has the most recent video codec in order to edit. If your computer is not recent, it might not have the necessary codec. You’ll want to test and see if that works for you.
Bring on the vids and stills!