“Normal 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, when you have a variety of white in your garments after exercising, or for those who can simply really feel a variety of salt crystals in your pores and skin. These individuals would possibly want upwards of 1,200 milligrams of sodium per hour simply to interchange what they’re shedding.”
Keep 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 notably a good selection for those who train for lower than an hour—that means changing bigger quantities of sodium (such as you’d want with an electrolyte packet or drink) probably received’t be as a lot of a priority. They’re additionally nice for fueling up on different vitamins your physique wants postworkout, reminiscent of protein and fats, particularly for many who won’t have a giant urge for food after train.
To benefit from 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 will help you rehydrate,” she says.
6. Eat meals excessive in water content material.
You probably have hassle remembering to take frequent sips after your exercise, Pryor suggests consuming meals excessive in water content material, reminiscent of 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, in keeping with 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.
“Attempt placing some sea salt in your watermelon. That will assist with changing sodium and potassium as a result of watermelon naturally has a variety of potassium,” Samuel says.
7. Pair salty snacks or meals with water.
Consuming snack meals which might be a little bit larger in sodium will help your physique retain water. Think about consuming some pretzels, salted nuts, cheese and crackers, and beef jerky, whereas additionally ingesting water, Samuel says. You can even get pleasure from saltier meals, like sushi with soy sauce or a tuna sandwich.
“Most individuals can exchange electrolytes misplaced in sweat just by consuming all kinds of wholesome meals,” Pryor says.