Rehydration with fluids, carbohydrates and electrolytes after a training session should occur as soon as possible following a long (>1 hour) or intense training session. The recommendations suggest 1.0-1.5L (~4-6 cups) of fluid with a bit of sodium for each kilogram (2.2 lbs) of body lost. Since sweat consists primarily of water with some salt (sodium + chloride) and a little potassium, drinking water should be the primary goal. Here are some great options for replacing the nutrients you lose in sweat:
- Water, banana, pretzels
- Watermelon or canteloupe with yogurt
- Milk and granola bar
- Cheese or peanut butter and crackers, water