Fluids: Replacing fluids lost during exercise is the number one priority for recovery. It is common for athletes to lose several pounds of water through sweat in one training session. Serious dehydration can be prevented by drinking 6-8 ounces of fluid every 15-20 minutes during exercise. Even with this important preventative measure, fluids will still need to be replaced after exercise according to the following guidelines.
- Weigh yourself before and after hard exercise to determine the amount of fluid loss. (If the loss is more than 2% of your body weight, adjust your hydration schedule during exercise to minimize the loss.)
- Drink 16 ounces of fluid for every pound lost.
- Avoid alcohol and caffeine during your re-hydration period, as they act as a diuretic and cause your body to lose more water.
- When your urine is clear or pale yellow and you have to urinate frequently, you are adequately re-hydrated.
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