As I was wondering what the best strategy is to rehydrate in order to maximise recovery after a hard evening session, I stumbled upon this paper: Na

GL #8: What a research paper says about rehydration after training

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2022-09-21 09:30:06

As I was wondering what the best strategy is to rehydrate in order to maximise recovery after a hard evening session, I stumbled upon this paper: National Athletic Trainers’ Association Position Statement: Fluid Replacement for the Physically Active

Individuals should not gain body mass during exercise (from pre-exercise to post exercise) unless they begin activity with an unavoidable fluid deficiency. Hyper hydration confers no physiological or performance advantages and is not recommended. TLDR: Bulking up on water during training doesn’t help.

It’s really hard to give universal recommendations about how much should be consumed. There are multiple factors involved in fluid balance: age, altitude, temperature, body size, exercise intensity, acclimatisation status, environmental stress.

Calculating your body mass change is a quick and effective way to track hydration status. You should compare is with at least 3 consecutive days where your body was hydrated. Body mass should be used as an objective hydration measure by physically active individuals and clinicians to ensure maintenance of hydration status.