“Normal dietary suggestions are to take between 300 and 600 milligrams of sodium per hour of train,” says Samuel. “Some individuals put on saltier sweaters, like your sweat actually burns your eyes, you’ve got a whole lot of white in your garments after train, or you’ll be able to simply really feel a whole lot of salt crystals in your pores and skin. These individuals may want greater than 1,200 milligrams of sodium per hour simply to exchange what they’re shedding.
Do not forget that sodium is crucial electrolyte to exchange in these circumstances. So deal with that in your electrolyte drinks or packets – the opposite electrolytes they supply ought to be sufficient to exchange the electrolytes you lose in lesser quantities.
5. Refuel with a hydrating smoothie.
One other fast method to rehydrate after coaching is to make use of a smoothie. Smoothies are particularly a sensible choice in the event you’re exercising for lower than an hour, which suggests changing bigger quantities of sodium (such as you’d want with an electrolyte packet or drink) will not work. in all probability not as worrying. They’re additionally nice for replenishing different vitamins your physique wants post-workout, reminiscent of protein and fats, particularly for many who might not have a giant urge for food after train.
To get probably the most out of your smoothie, add meals which might be naturally excessive in electrolytes, like watermelon, bananas and dates, says Samuel. You may as well incorporate leafy greens and coconut water, that are glorious sources of potassium.
“Placing fruits in a smoothie, like bananas or dates, which might be excessive in potassium and including sea salt may also help rehydrate you,” she says.
6. Eat water-rich meals.
For those who’re having hassle remembering to take frequent sips after your exercise, Pryor suggests consuming water-rich meals, reminiscent of cucumbers, bell peppers, broccoli, lettuce and watermelon, to assist replenish your liquids. Zucchini, cauliflower, strawberries and celery are additionally very hydrating greens and fruits to snack on, in response to the Cleveland Clinic.
Add these meals to your salads, smoothies, or snack on them all through the day to spice up your water and mineral consumption.
“Attempt placing sea salt in your watermelon. This might assist change sodium and potassium, as watermelon naturally accommodates a whole lot of potassium,” says Samuel.
7. Mix salty snacks or meals with water.
Consuming snack meals which might be just a little larger in sodium may also help your physique retain water. Think about consuming pretzels, salted nuts, cheese and crackers, in addition to beef jerky, whereas consuming water, says Samuel. You may as well take pleasure in saltier meals, reminiscent of soy sauce sushi or a tuna sandwich.
“Most individuals can change electrolytes misplaced in sweat just by consuming all kinds of wholesome meals,” says Pryor.