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You might think the answer to this question is pretty obvious: drinking a lot of water. Well, this is also not correct.
It’s important to keep the right balance when rehydrating after exercise.
If you drink too much fluid too quickly, your body also naturally flushes out all the nutrients you’re trying to replace.
You also risk harming yourself if you only drink water and not salts and minerals.
This can cause seizures or hyponatremia, a condition that causes swelling in the brain and can be fatal.
You should always make sure to replace the salts you lost during exercise at the same time as the fluids.
Sodium chloride is the most important to be replaced by minerals, others being potassium and magnesium.
The good news is that you can easily get the salt you need from food.
Natural sources of potassium and magnesium are bananas, green leafy vegetables such as spinach, kale, white and sweet potatoes, citrus fruits, tomatoes, kiwi, pumpkin, almonds, peanuts and walnuts.
How you rehydrate after exercise depends on 2 factors:
1. How much fluid have you lost?
You can get an idea of how much fluid you lost during exercise by measuring your body weight before and after the activity.
You can also understand more about the degree of dehydration by understanding the level of thirst and the color of urine.
2. What to consume before and after physical activity
If you are only 24 hours away from your next activity, you should consume enough food, which includes salts, electrolytes and fluids.
The same applies after the completion of the activity performed.
If you must exercise within 6 hours of your last session, you will need a combination of water and sodium that exceeds your existing body weight deficit (more than the weight you lost).
AgroWeb.org recommends replacing 125% to 150% of your body mass loss combined with the equivalent of about 1 g/L to 2 g/L sodium.
Other nutrients that are important after exercise
Research has also shown that it is important to consume protein and carbohydrates after exercise to ensure full recovery.
Guidelines from experts say that low-caffeine and low-alcohol drinks (beer) can be consumed in moderation if you aim to rehydrate for 24 hours.
It may be best to avoid them if you want to rehydrate quickly, as they have a mild diuretic action.
Strong alcohol is not recommended, because it acts as a strong diuretic and makes you lose a lot of fluids./ Agroweb
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