Post Exercise Fluid and Electrolyte Replacement

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:

  1. Water, banana, pretzels
  2. Watermelon or canteloupe with yogurt
  3. Milk and granola bar
  4. Cheese or peanut butter and crackers, water