By Ayana Underwood. By Tiffany Ayuda. By Sara Coughlin. For instance, if you lose one liter 34 ounces , you should try to take in 1 to 1. One way you can figure out how much fluid you lose during exercise is to weigh yourself before and after your workout.

The difference is the amount of water you lost. Then multiply that by 1 and 1. For instance, if you lost 32 ounces or two pounds during your workout, you should aim to take in 32 to 48 ounces afterward. Of course, only try this tip if weighing yourself or having a scale around is not triggering to you in any way.

Instead, taking frequent sips—before, during, and after exercise, is what will really help, Pryor says. This allows your body to better retain water, which will aid in transporting electrolytes to where they need to go.

It might even pull out nutrients from your body along with it. Plus chugging water can lead to not-so-pleasant effects like extreme fullness or an upset stomach. As we mentioned, there are two parts to hydration: water and electrolytes.

Knowing those numbers can help guide you when thinking about which electrolyte packets or sports drinks are right for you. For example, a Gatorade Thirst Quencher has milligrams of sodium per ounce serving, while a packet of Liquid IV electrolyte power has milligrams in one serving.

For instance, if you are exercising for an hour or more, electrolyte packets with higher sodium content may be a better fit for you than a sports drink like Gatorade, which has less.

Remember, sodium is the most important electrolyte for replacement in these cases. So focus on that in your electrolyte drinks or packets—the other electrolytes they provide should be enough to replace the electrolytes you lose in lesser amounts. Another quick way to rehydrate postworkout is with a smoothie.

To make the most of your smoothie, add foods that are naturally high in electrolytes, like watermelon, banana, and dates, Samuel says.

You can also incorporate some leafy greens and coconut water, which are excellent sources of potassium. If you have trouble remembering to take frequent sips after your workout, Pryor suggests eating foods high in water content, such as cucumbers, peppers, broccoli, lettuce, and watermelon, to help replenish your fluids.

Zucchini, cauliflower, strawberries, and celery are also very hydrating vegetables and fruits to munch on, according to the Cleveland Clinic.

Add these foods to your salads, smoothies, or just snack on them throughout the day to increase your water and mineral intake. Eating snack foods that are a little higher in sodium can help your body retain water.

Consider eating some pretzels, salted nuts, cheese and crackers, and beef jerky, while also drinking water, Samuel says. You can also enjoy saltier meals, like sushi with soy sauce or a tuna sandwich. SELF does not provide medical advice, diagnosis, or treatment.

Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Fitness Food Health Love Beauty Life Conditionally Shopping. Video Challenges Workouts Newsletter Signup.

Save this story Save this story. What are signs you need to hydrate? What are the best ways to rehydrate after a sweaty workout? Set yourself up for hydration success before and during your workout. Find out how much fluid you need to take in to balance out your sweat loss after.

Most Popular. The Best Treadmills to Add to Your Home Gym. Read more here. Andy Galpin DrAndyGalpin , Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy, and endurance performance.

In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 6 of a 6-part series on all things fitness.

In this final episode, learn how to fuel your workouts with optimal nutrition, hydration, and supplementation to achieve your goals. Tyler Cowen discusses how Hayek, Keynes, Smith, and other great economists would think about AI, growth, human nature, risk, anarchy, and Jocko Willink discusses the psychological aspects of survival, sharing key takeaways and practical learnings from a Air Force Manual If ever faced with the chilling reality of staring down the barrel of a gun, with the assailant boldly proclaiming their intent to end your

Save this story Save this story. What are signs you need to hydrate? What are the best ways to rehydrate after a sweaty workout? Set yourself up for hydration success before and during your workout.

Find out how much fluid you need to take in to balance out your sweat loss after. Most Popular. The Best Treadmills to Add to Your Home Gym. Take frequent sips, not big chugs. Refuel with a hydrating smoothie. Tiffany Ayuda is a New York City-based editor and writer passionate about fitness, nutrition, health, and wellness.

com, TODAY. com, and SHAPE. When she's not writing or breaking up a sweat, Tiffany enjoys cooking up healthy meals in her Read more. Topics Outdoor Exercise Workout Tips cardio hydration dehydration. If you sometimes go a full day without a single green or yellow or orange , read this.

Is It Safe to Eat Potatoes That Have Sprouted an Unsettling Amount of Eyes? What to do if your spud suddenly looks like a little alien. I Was Diagnosed With Colon Cancer at Here Are the First Symptoms I Had. When I told my doctor about my stomach issues, she said it sounded like I had anxiety.

A Bunch of Spinach and Salad Kits Were Just Recalled Due to Listeria Concerns. We asked dermatologists to break down this old-school beauty treatment. Look, we love granola and berries as much as anyone, but some variety is nice too.

Should Know. A Bunch of Dairy Products Were Just Recalled Due to a Multistate Listeria Outbreak. In this article, we'll explore some essential nutrients and supplements that can help optimize post-workout recovery.

Innovite MuscleRescue is a post-workout supplement designed to preserve muscle tissue and increase muscle growth. As we age, our bodies undergo a number of changes that can impact our ability to exercise and maintain muscle mass.

One of the most significant changes is the loss of muscle mass and strength, a condition known as sarcopenia. Sarcopenia can begin as early as our 30s and progresses with age, with the loss of muscle mass increasing in severity after age Amino acids play a critical role in this process, as they are used to build new muscle tissue and repair damaged muscle fibers.

This amino acid formula is an ideal option for those wanting to combat muscle loss and those with limited mobility who are wanting to maintain muscle mass. Another excellent post-workout supplement is PVL Essentials Post Workout Total Reload.

It also features a blend of micronized and fermented Branched-Chain Amino Acids BCAAs. BCAAs are essential amino acids that are quickly absorbed by the muscles, promoting muscle repair and growth. By using micronized BCAAs, PVL Essentials Post Workout Total Reload ensures that these critical nutrients are easily and efficiently absorbed by the body, enhancing their effectiveness and providing the nutrients your muscles need to recover and grow.

This advanced formulation is designed for active individuals looking to optimize their post-workout recovery and maximize their results by supporting muscle recovery and growth after intense exercise.

Vega Sport Recovery is a nutritional post-workout supplement that contains 23 plant based ingredients to help restore energy, support electrolyte replenishment, and promote carbohydrate recovery after exercise. This sports formula is designed to help you recover faster and more efficiently after intense physical activity, so you can get back to training at peak performance.

With 16g of plant-based carbohydrates per serving, this supplement is designed to replenish glycogen stores and support carbohydrate recovery after exercise. This is essential for maintaining energy levels and promoting muscle recovery after intense physical activity.

In addition to carbohydrates, Vega Sport Recovery also contains a comprehensive blend of electrolytes, including sodium, potassium, and magnesium. These minerals are critical for maintaining hydration levels and supporting muscle function, which is especially important during aerobic exercise and other intense forms of physical activity.

Vega Sport Recovery also contains a variety of other key ingredients, including zinc, B vitamins, glucosamine, astragalus, turmeric, and cayenne. These ingredients work together to support overall recovery and promote optimal physical performance.

In addition to these specific supplements, there are several other key nutrients that can help support post-workout recovery. For example, omega-3 fatty acids are essential for reducing inflammation and promoting muscle recovery. Foods rich in omega-3s include fatty fish like salmon and sardines, as well as chia seeds, flaxseeds, and walnuts.

Omega 3 fats are also available in supplement form, sourced from fish or algae. Another key nutrient for post-workout recovery is vitamin D. This vitamin is essential for maintaining healthy bones and muscles, and research suggests that vitamin D supplementation may help improve muscle strength and reduce the risk of injury.

Electrolytes play significant roles in not only keeping us hydrated but everything from allowing our muscles to contract to the synaptic firings in our brains. Your familiarity with electrolytes may be closely associated with hydration, thanks to their prominence in sports drinks.

One of their most important functions, electrolytes and hydration go hand in hand. Electrolytes help us maintain a healthy balance of water across the body, down to the cellular level.

Drinking water is essential, of course, but keeping your electrolyte levels up to par can help ensure your body is firing on all cylinders. Especially when we are exerting ourselves in a dedicated way, like when we participate in sports or exercise, our bodies end up craving electrolytes at a level that can be difficult to obtain.

We get our electrolytes primarily through our diet — much of the food we consume has calcium, magnesium, and sodium in it. Dairy products, fruit juices, and coconut water are all good sources of crucial electrolytes after an intense workout, but many of these also come with high amounts of added sugar.

Gainful can help. Our Personalized Hydration includes key electrolytes and just enough cane sugar needed to help you recover after a tough workout. The water rehydrates you while you also replenish your electrolytes, which speeds up your rehydration process.

Using the proper means to rehydrate our bodies and replenish our electrolytes, the key minerals that speed up our rehydration, is crucial to overall wellness. You bounce back faster, allowing your body to focus on building upon all the work you put in.

As far as best practices go, maximizing your electrolyte replenishment with formulas like Personalized Hydration is only one part of an overall process that lets your body recover with peak efficiency.

It feels great, and the principle behind it is in the right place. Sweating drains of your body of water and electrolytes. Equally important to active exercise are the rest periods, where we allow our bodies to recover after exertion. It may be common sense that we have to take a step back from our exercise and allow ourselves the time to recuperate.