Post-session hydration has a clear job: replace what training cost. Fluid, sodium, and (for long sessions) some carbohydrate. The practical steps:
- Start steady, not urgent. A 500 ml drink in the first 30 minutes, then more across the next 1-2 hours. The body absorbs fluid more efficiently with steady intake.
- Sodium with the fluid. Sodium-containing drinks retain fluid better than plain water alone, particularly after heavy sweat losses.
- Don't forget food. A normal meal contributes meaningful sodium and water alongside the drink - it's doing real work.
For most sessions under an hour, the recovery hydration is straightforward. For multi-session days, hot training, or long endurance events, deliberate post-session hydration matters more.
