Fluid and electrolyte replacement after exercise

When fluid deficit (i.e., dehydration) occurs after exercise, it should be quickly corrected by rehydration. Gardening all day, soccer practice twice a day, all-day athletic competitions, and 8-hour manual labor are all examples of activities that can result in dehydration (hypohydration). Fluid intake after exercise is critical to helping people recover quickly, both physically and mentally. Maughan et al. found that plain water is ineffective in restoring normal hydration because water absorption reduces the osmotic capacity of plasma, quenching thirst and increasing urine output. The presence of sodium in fluids or food maintains the osmotic impulse for thirst and reduces urine output. In other words, plain water is a good thirst quencher but an ineffective rehydrator.

Maughon et al. also emphasized the importance of drinking fluid in excess of body weight deficit, taking into account the obligatory losses in urine. In other words, the advice to athletes to "drink a pint of fluid for every pound of body weight deficit" should be amended to "drink at least a pint of fluid for every pound of body weight deficit." More precise recommendations on the amount of fluid an athlete should consume to rapidly ensure complete rehydration will require future research. Current data indicate that fluid intakes equal to or greater than 150% of body weight loss can restore normal hydration within 6 hours of exercise.

Finally, when the goal is rapid rehydration, alcohol and caffeinated drinks are contraindicated because they have diuretic properties. However, athletes and workers are known to choose these drinks. For those who prefer coffee, cola, beer and similar drinks, we recommend consuming them in moderation, especially before physical activity.

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