🐭 How To Replenish Electrolytes After Running

Pedialyte Keeps You Hydrated Longer Than Water. Pedialyte has 3 key electrolytes for hydration—sodium, chloride, and potassium. When your body loses enough of these electrolytes along with fluids, you become dehydrated. Unlike water and sports drinks, Pedialyte has an optimal balance of sugar and sodium to help replenish fluids and Electrolytes aren't generally necessary unless you're exercising for more than 45 minutes. One of the best way to replenish electrolytes, and pretty much everything else (and this has been demonstrated several times) is milk. As long as you're not lactose intolerant, try having a glass of milk before or after a workout. Chocolate milk also works. 1. Calculate Lost Fluid Post-Workout. “One way to rehydrate after a workout is to calculate the amount of fluid lost during your workout and replace it,” said Cedrina Calder, M.D. M.S.P.H. To do this, Calder said to record your weight before and after a workout and then subtract the number of ounces you consumed in fluids during the workout. Well, some people do, as most of us simply run in our own comfort zones. But you get the picture. So, ladies and gentlemen, please meet sodium, potassium, magnesium and calcium. There are others too, but when it comes to running and maintaining hydration through fluid balance these big four electrolytes call the shots. While generally mild electrolyte deficiencies are pretty benign, moderate/severe abnormalities can cause many life-threatening conditions, including cardiac arrhythmias, seizures, muscle paralysis, and much more. So please, replace those dang electrolytes. Before we move on and review electrolyte supplementation, I want to give a small disclaimer. 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. Electrolytes; Read more about the importance of nutrition for recovery. Keep in mind that your body generally needs a 4:1 carbs-to-protein ratio for proper recovery. Check out some of our favorite post-workout snacks for you to try after your next long run! Homemade Electrolyte Drink Recipe. 500ml (16.9oz) cold water. 3 tbsp maple syrup. 1 tsp course sea salt. lemon juice, to taste. lime juice, to taste. ice. Combine all of the ingredients and stir thoroughly. You probably noticed that I specified cold water and included ice in the recipe. .

how to replenish electrolytes after running