Weight is the simplest indicator of hydration status available to runners in training and on the course. Some weight loss during WS is expected and acceptable. In general, 2% weight loss is considered “acceptable.”. All things being equal, if you are down 2% of your weight, you can drink a little (1 pint fluids = 1 pound weight OR 1 liter If you have time for a meal after your run, build a protein-packed plate with chicken, fish, or tofu as the star. Add a healthy grain on the side, like quinoa, for your carb intake. Timing makes a This is the fastest way to replenish your electrolyte levels. It typically takes about 36 hours to replenish your electrolyte levels. But you will start to feel better within a few hours. Most people need about 1,600 to 2,000 milligrams of electrolytes a day, but more if you are running and sweating. How to Get Electrolytes Naturally. You can Coconut Water. Drinking coconut water is probably one of the best methods of naturally replacing electrolytes. One cup of coconut water contains around 600mgs of potassium and 250mgs of sodium. Not only is coconut water jam-packed full of nutrients, but it’s also low in sugar content. The traditional explanation for exercise-related leg cramps is that they are the result of dehydration, electrolyte losses, and excessive heat. However, the evidence for each of these claims is poor. Part of the reason is that exercise cramps are very difficult to study with the scientific method because they are not easy to reproduce in a Research suggests eating a mix of carbs and protein within an hour of finishing a workout will kickstart your recovery. 6. Eat a balanced meal. A few hours after you’ve had your post-workout Sports drinks are electrolyte-enhanced beverages. Their main purpose is to restore water and electrolytes that are lost during heavy exercise and sweating. They will contain electrolytes like These recommendations apply to all running durations – whether you are completing a short or long run. However, if you are planning to run a shorter distance (3 miles or less) and do not want to carry fluids during your run, just make sure that you hydrate before your run and replenish your fluid and electrolyte stores after your run by following the guidelines provided in Tables 1 and 3. After the run. Replacing electrolytes post-run or race is also important. ‘One of the best options is cow’s milk, as this not only replaces fluid but also has carbohydrate and protein in the In the end, if you’re one to need a recovery drink, you need the carbs and protein, the calories, and plenty of electrolytes. V8 just doesn’t have that. It’s no substitute for Endurox R4, Hammer Recoverite, etc. If you don’t need a recovery drink, then V8 is a fine choice, or just drink water and eat a sandwich. You’ll be fine. FITEUVU.