5 Tips on How to Rehydrate After an Intense Workout

By Anna – 26 April 2023

As fitness enthusiasts, we know the importance of regular exercise in maintaining a healthy body and mind. Whether it’s a high-intensity ride or a strength training Power, working out is an excellent way to release endorphins and achieve a natural glow. But after an intense workout, rehydration is essential to replenish the fluids and electrolytes that your body has lost. Proper rehydration can help prevent muscle cramps, reduce fatigue, and promote muscle recovery. In this blog post, we’ll discuss five smart ways to rehydrate your body both inside, and out.

If you haven’t yet, make sure to book your next session, so you can put those tips to the test.

But before we dive into the details… why exactly does your body need extra fluids after exercise? One major reason is sweat. As you exercise, your body temperature rises, and your body responds by sweating to cool you down. The more intense and prolonged your workout is, the more you’ll sweat, leading to a greater need for fluid and electrolyte replacement.

Here are some ways to ensure you’re properly replenishing fluid loss after a tough workout.

Hydrate before, during and after your workout

The best way to rehydrate after a sweaty workout is to prevent dehydration in the first place. Before your workout, make sure to drink enough water so that you’re starting off hydrated.

During your workout, drink at regular intervals to replace fluids lost from sweating. How much you need to drink depends on factors like your sweat rate and how thirsty you feel. It’s important to listen to your body and drink based on how thirsty you feel. Drinking too much water at once can lead to a rare but serious condition called hyponatremia, which occurs when the sodium in your body becomes diluted by too much plain water.

No chugging 

Instead of chugging down glasses of water post-workout, it’s more effective to take frequent sips before, during, and after exercise. This will allow your body to retain water better and aid in transporting electrolytes to where they’re needed. Gulping down glasses of water at once may lead to dehydration as it goes right through you and causes you to simply pee it out. Additionally, chugging water may cause unpleasant effects such as extreme fullness or an upset stomach. To stay hydrated, it’s recommended to sip water every 30 to 45 minutes throughout the day instead of drinking more than half a liter at once.

Drink a smoothie

Another way to rehydrate after a workout is by consuming a hydrating smoothie. This is a quick and efficient method, especially if you exercised for less than an hour, as you may not require large amounts of sodium like those found in electrolyte packets or drinks. Smoothies are also great for replenishing the nutrients your body needs after exercising, including protein and fat, which can be beneficial for individuals with a low appetite post-workout. For an optimal smoothie, incorporating foods with natural electrolytes, such as watermelon, banana, and dates is recommended. Leafy greens and coconut water are also excellent sources of potassium that can be added to the smoothie.

Eat foods high in water content

To boost your fluid intake and avoid forgetting to drink water after exercising, you can consume foods that are rich in water content. Examples of these foods include cucumbers, peppers, lettuce, broccoli, and watermelon. You can easily incorporate these foods into your diet by adding them to salads, smoothies, or snacking on them throughout the day.

Don’t forget about your skin

When talking about hydration after an intense workout, we can’t forget about the skin. Staying hydrated and working out has already many benefits for your skin. But if you really want to capitalize on that “post-workout glow”, it’s important to take a few extra skincare steps after sweating to make the most of the many ways that sweat is good for skin health and minimize any potentially negative effects. Make sure to gently clean your face and body after a sweaty workout, as sweat contains salt, which can be dehydrating and leave the skin feeling tight. Moisturizing after exercise can help replenish this lost moisture and restore your skin’s natural hydration.

But don’t worry, at Velocity we’ve got you covered. We’ve partnered with Clinique to help you bring that much needed hydration back to your skin after a workout. Starting tomorrow, you’ll get to try out Clinique’s new Moisture Surge™ SPF 25 Sheer Hydrator in all the studios.

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