Nutrition
Post Exercise Fluid Replacement Target
Post exercise fluid replacement targets about 150% of sweat mass lost over hours—with sodium and food, not rapid plain water alone.
The post exercise fluid replacement target is roughly 150 percent of measured body mass lost in sweat over the next several hours—about 1. 5 liters fluid per kilogram lost, including sodium, not water alone.
Spread intake to avoid bloating; pair with carbs and protein for glycogen and repair. Weigh after showering dry with the same scale protocol.
Common questions
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Why 150% and not exactly 100% of weight lost?
Urine continues after exercise; extra fluid compensates ongoing losses and restores plasma volume without forcing one huge bolus that upsets the stomach.
Related terms
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