Hydration is super important for helping our bodies recover after exercise.

1. Fluid Loss and Recovery:

• When athletes work out hard, they can lose about 2% to 6% of their body weight just from sweating.
• To recover well, it’s best to drink back 150% of the fluids lost through sweat.

2. Nutrient Absorption:

• Drinking enough water helps your stomach empty and digest food better, which can improve how well your body absorbs nutrients by up to 80%.

3. Muscle Repair:

• Water is key for building muscles. It helps carry important building blocks called amino acids to your muscles.
• Staying hydrated can reduce muscle soreness by about 20%.

4. Timing:

• There is a special time after exercising, called the "anabolic window." This period lasts about 30 minutes to 2 hours. During this time, drinking fluids helps replenish energy stores in your muscles.

In short, staying well-hydrated makes recovery meals work better. It helps with absorbing nutrients, repairing muscles, and overall recovery!