🏃‍♀️Fuel Your Recovery: A Smarter Way to Hydrate

When it comes to exercise and recovery, hydration isn’t just about drinking more water

— it’s about drinking smarter. Whether you're a casual jogger or training for a marathon, understanding how and when to hydrate can dramatically improve your performance and recovery.

Let’s break it down.

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🏋️‍♀️ During Exercise: Don’t Just Drink — Drink Right

What you drink during your workout directly impacts how well your body recovers later.

• For light workouts, plain water is usually enough.

• For intense or extended sessions, your body needs electrolytes + carbohydrates to keep up with fluid and energy loss.

  
  

Some great options include: Coconut water, sports drinks, orange juice, Chocolate milk, bananas

📏 How much? Sip around 120–240ml every 15–20 minutes during your workout.

The goal is not just to quench thirst, but to support energy levels and maintain electrolyte balance.

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💪 After Exercise: Rehydrate + Refuel

Your post-workout recovery starts with smart hydration.

• Replace lost fluids and nutrients

• Focus on the optimal Carb : Protein ratio of 3:1→ This supports muscle recovery and tissue repair.

Pro tip: Weigh yourself before and after your workout to estimate sweat loss. It’s a simple way to fine-tune your fluid intake.

⚠️ Be careful with overhydration — too much plain water can lead to hyponatremia (low sodium levels), especially after long or high-intensity workouts.

→ That’s why balancing fluids with electrolytes is key!

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📌 Build a Smart Hydration Routine

Hydration isn’t a one-time action — it’s a strategy. Here’s how to make it work:

▹ Before Workout– Drink 1.5 to 2 hours before exercise to stay ahead of dehydration.

▹ During Workout– Hydrate consistently, not just when you feel thirsty.

▹ After Workout– Replenish with fluids, carbohydrates, and a little protein to kickstart recovery.

💡 Hydration is performance. Make it an intentional part of your training plan

— your body will thank you!