After an intense workout, the body loses a significant amount of fluid, and replenishing it is a key part of recovery. Even mild dehydration can lower your energy levels, impair focus and slow down muscle recovery.[1]
It's important not just to drink water, but also to restore your electrolyte balance — sodium above all. Losing electrolytes through sweat when you lose a large volume of fluid can reduce recovery effectiveness and worsen fatigue.[2] [3]
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One practical rule of thumb is to "drink to thirst," but after especially hard workouts it's better to support your body by deliberately taking in fluids and electrolytes, particularly if thirst can't restore them in time.[3]
For example, experts recommend drinking an extra 500–700 ml of fluid after losing roughly half a kilogram of body weight during a workout to make up for the loss.[2]
