electrolytes

As you already know, during exercise you lost a portion of electrolytes along with sweat. As you drink after the training, you increase the fluid levels in your body, which will lower electrolyte concentration even more. Natural foods, like fruits will replace nearly all the electrolytes, except sodium. Add two-three pinches of salt to your post-exercise recovery drink for sodium replenishment. The table below lists great fruits and juices for your recovery drink to replenish electrolytes in your body.

Notes: Liquid protein consumed within 30 minutes after exercise improves muscle repair. Including fruits and greens will deliver extra antioxidants. Stay aways from added sugars.

To fully restore the fluid and electrolyte losses after the workout, aim to drink around 24 oz (700 mL) of liquids for every pound lost. Don’t drink too fast, but instead consume your solution or water slowly over a 60-minutes period and later throughout the day. Listen to your body and use the thirst as an indicator of your hydration status. Doesn’t matter if you replaced all the fluids lost, forcing it down if you’re not thirsty is not a good idea. As a general guideline: if you urinate more often than 10 times in a 24-hour period and your urine is clear – you’re drinking too much.

Better Hydration = Better Performance

References:

Karel, L. (1948). Gastric Absorption. Physical Reviews, 28(4), 433-450.

Cordain, L., & Friel, J. (2012). The Paleo diet for athletes: The ancient nutritional formula for peak athletic performance. Emmaus, PA: Rodale.

Land, S. (2018, March 18). Everything About Getting Enough Electrolytes While Fasting [Digital image]. Retrieved February 3, 2019, from https://i0.wp.com/www.wildfirex.com/wp-content/uploads/sites/2/2013/08/Electrolytes.png?zoom=2&w=700&ssl=1