Besides chugging water.
Shoot to replace 100% to 150% of your total losses, Pryor says. For instance, if you lose one liter , you should try to take in 1 to 1.5 liters of fluid .
“It’s generally suggested to consume slightly more than what you lost because your body doesn’t absorb all the fluid you drink,” Pryor explains. 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. Once you get that number, try Pryor’s calculation: Multiply that by 16 to get fluid lost in ounces. Then multiply that by 1 and 1.5 to get your range in ounces. For instance, if you lost 32 ounces during your workout, you should aim to take in 32 to 48 ounces afterward.
This allows your body to better retain water, which will aid in transporting electrolytes to where they need to go. If you’re gulping down glasses of water at once, then it’s going right through you—you’ll be peeing it out—so it doesn’t do the work of hydrating you. 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. “People don’t want to drink more than half a liter at once,” says Pryor, who recently completed research on this topic. Sticking to sipping 16 ounces every 30 to 45 minutes throughout the day is what’s going to be most helpful.As we mentioned, there are two parts to hydration: water and electrolytes.
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