After a hard workout, many people reach for a bottle of water to rehydrate. But according to researchers, drinking water alone may not be the best way to recover.
A review of post-exercise nutrition recovery strategies looked at common practices and rated them based on the quality and consistency of past studies. The researchers found strong evidence that including electrolytes in a post-workout routine improved recovery and performance during the next exercise session.
Why rehydration is about more than just water
During exercise, especially in hot or humid conditions, the body can lose more than 4 liters of sweat per hour. Some people can lose even more. Sweat contains not only water but also key electrolytes, including sodium, potassium, calcium, and magnesium.
These minerals support muscle contraction, nerve function, and fluid balance. When these minerals are depleted, performance and recovery suffer. This can lead to earlier fatigue and a reduced rate of muscle repair.
Research shows that starting the next workout in a dehydrated state can impair endurance, increase fatigue, and slow the rate at which the body replenishes energy stores and repairs muscle tissue. For anyone with another workout, a match, or even a demanding day ahead, rehydrating with electrolyte-enhanced fluids is a smart move.
The benefits of electrolytes for recovery
The researchers confirmed that electrolyte-rich beverages are more effective than water alone at helping the body retain fluids and recover faster. Water has a low Beverage Hydration Index, meaning it is not retained as well in the body after drinking.
Plain water lacks minerals like sodium that help fluids stay in the system instead of passing through quickly. Electrolyte-rich drinks, including electrolyte powders, help the body absorb and hold onto fluids more effectively.
What to rehydrate with
Electrolyte powders offer a targeted approach to rehydration. There are many options on the market with different doses of key electrolytes. One option is a creatine with electrolytes+ supplement, which provides 350 milligrams of sodium per stick pack. This amount helps retain water without feeling bloated. For those who are heavy sweaters, this amount may be modest, and intake can be increased to two servings a day.
This supplement also contains potassium, magnesium, and chloride to support nerves, muscles, heart, and bones, in addition to 3 grams of creatine per serving. Creatine is one of the most researched supplements and helps people build muscle and recover faster.
When to take electrolytes
On days with a workout, a long walk, or yardwork, it is recommended to sip on electrolytes with water as soon as possible to replenish lost water and minerals. For extended activity, the powder can be added to a water bottle to sip during the workout.
It is also important to support hydration on days without a designated workout. For creatine to have its full muscle-building and recovery effects, it must be taken every day.
Molly Knudsen, M.S., RDN is a Registered Dietitian Nutritionist with a bachelor’s degree in nutrition from Texas Christian University and a master’s in nutrition interventions, communication, and behavior change from Tufts University. She lives in Newport Beach, California.
