"REHYDRATION IS A VITAL PART OF THE RECOVERY PROCESS AFTER ANY TRAINING SESSION OR COMPETITION." - Ronald J. Maughan, Ph.D.

Research confirms that performance is impaired when an athlete is dehydrated. In endurance exercise, such as running or cycling, a progressive dehydration seems almost inevitable, says Ronald J. Maughan, Ph.D., professor of human physiology at the University of Aberdeen in Scotland. Dehydration occurs when the athlete fails to drink enough fluid to replace the sweat lost during exercise. The resulting decrease in performance is accentuated if the athlete begins training or competing in a state of dehydration, says Maughan.

For optimal rehydration, you should drink a carbohydrate – electrolyte drink
as soon as possible after training or competing, says Maughan.

The carbohydrates and sodium in these drinks provide flavoring that helps to stimulate consumption. The sodium also aids in the retention of the consumed fluids. The result is better hydration, which has performance implications for your subsequent training bouts or competitions. "Working on an effective recovery strategy," Maughan says, "allows your training sessions to be maintained with less fatigue and decreases the chance of injury the next time you go out to train or compete."

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