“Common diet suggestions are to take anyplace from 300 to 600 milligrams of sodium per hour that we’re exercising,” Samuel says. “Some individuals are saltier sweaters—like in case your sweat actually burns your eyes, you probably have quite a lot of white in your garments after exercising, or for those who can simply really feel quite a lot of salt crystals in your pores and skin. These folks may want upwards of 1,200 milligrams of sodium per hour simply to interchange what they’re dropping.”
Bear in mind, sodium is crucial electrolyte for alternative in these circumstances. So concentrate on that in your electrolyte drinks or packets—the opposite electrolytes they supply ought to be sufficient to interchange the electrolytes you lose in lesser quantities.
5. Refuel with a hydrating smoothie.
One other fast approach to rehydrate postworkout is with a smoothie. Smoothies are significantly a sensible choice for those who train for lower than an hour—which means changing bigger quantities of sodium (such as you’d want with an electrolyte packet or drink) doubtless received’t be as a lot of a priority. They’re additionally nice for fueling up on different vitamins your physique wants postworkout, comparable to protein and fats, particularly for individuals who won’t have a giant urge for food after train.
To take advantage of your smoothie, add meals which might be naturally excessive in electrolytes, like watermelon, banana, and dates, Samuel says. You can even incorporate some leafy greens and coconut water, that are glorious sources of potassium.
“Placing fruit right into a smoothie, like bananas or dates, which might be excessive in potassium and including some sea salt might help you rehydrate,” she says.
6. Eat meals excessive in water content material.
In case you have bother remembering to take frequent sips after your exercise, Pryor suggests consuming meals excessive in water content material, comparable to cucumbers, peppers, broccoli, lettuce, and watermelon, to assist replenish your fluids. Zucchini, cauliflower, strawberries, and celery are additionally very hydrating greens and fruits to munch on, based on the Cleveland Clinic.
Add these meals to your salads, smoothies, or simply snack on them all through the day to extend your water and mineral consumption.
“Strive placing some sea salt in your watermelon. That may assist with changing sodium and potassium as a result of watermelon naturally has quite a lot of potassium,” Samuel says.
7. Pair salty snacks or meals with water.
Consuming snack meals which might be slightly increased in sodium might help your physique retain water. Take into account consuming some pretzels, salted nuts, cheese and crackers, and beef jerky, whereas additionally consuming water, Samuel says. You can even take pleasure in saltier meals, like sushi with soy sauce or a tuna sandwich.
“Most individuals can substitute electrolytes misplaced in sweat just by consuming all kinds of wholesome meals,” Pryor says.