Replenishing fluids during exercise is important for maintaining optimal performance, especially when exercising in hot temperatures (16, 17).
Moreover, hydrating after your workout can help you recover and get you ready for your next training session (18, 19).
2. Optimize Your Nutrition
Be sure to consume a balanced diet to support your fitness program.
All food groups are necessary to sustain healthy energy levels and get the most out of your workout. Carbs are particularly important, as they can fuel your muscles before exercise (20).
Carbs are also important after exercise to replenish glycogen stores and assist the absorption of amino acids into your muscles during recovery (17).
Additionally, protein protects your muscles from breaking down during exercise, repairs tissue damage and builds muscle mass. Consuming some protein after your workout also promotes fast muscle recovery (17, 18).
Lastly, regularly consuming healthy fats has been shown to help burn body fat and preserve muscle fuel during workouts, making your energy last longer (20).