Water- Post-workout nutrition - Women's Health & Fitness

2. Rehydrate  by replacing the fluid and electrolytes lost in sweat

After training, replacing water and electrolyte losses is important for optimal recovery. You continue to lose fluid through sweat and urine even after finishing your session, so you should aim to replace losses by 150 per cent.

If you are 1kg lighter after your workout, you need to drink 1.5 litres of water over the next two to six hours. Include a source of sodium to replace lost electrolytes and help the body rehydrate more effectively. Sports drinks, milk, soup and pretzels are sodium sources that can help with rehydration.