Post Exercise Muscle Recovery & Water Retention

Electrolytes

You need the right amount of water and a good electrolyte balance to keep your muscles healthy. Three key electrolytes in your body include sodium, potassium and calcium. Electrolytes are used by your muscles, allowing them to contract when they receive nerve impulses. If that delicate balance of sodium, potassium and calcium is disrupted during your workout, your muscles won't be able to respond as well to the physical demands. That will leave you feeling fatigued, and you will have sore muscles.

Hyponatremia

If you lose too much water and sodium through sweat and follow that by drinking too much plain water, it can cause a condition known as hyponatremia. If you have hypoatremia, your body is retaining water because your sodium levels are too low; when you retain water, your muscles swell. That electrolyte imbalance and resulting water retention affects your muscle recovery. If you run in marathons or other high-intensity workouts, especially in the heat, you are at a much higher risk of water retention and hyponatremia.

Prevention

Drinking enough water, but not too much, is important if you want to feel good and be at a peak performance level during your workout or sport. Be sure to replace sodium and potassium either by eating a snack or an electrolyte drink after an intense workout or when you exercise in the heat. Electrolyte replacement is usually not needed if you are exercising indoors for an hour or less. The amount of water you need can vary: How long you exercise, the temperature and what you ate beforehand are important factors to consider when determining what is right for your body.

Considerations

The American College of Sports Medicine recommends that you drink enough water and eat a balanced diet in the 24 hours leading up to any intense exercise or sporting event. In addition, drink around 16 ounces of plain water an hour before your workout. Eat a small, healthy snack an hour or two before exercising to give you a nice energy boost. Avoid drinking too much water during a long workout; it can leave your feeling sluggish if your sodium, potassium or calcium levels are too low. Avoid taking supplements such as creatine before or during a workout unless it's under the guidance of your doctor or a knowledgeable personal trainer. Creatine can cause water retention and lead to muscle cramping, spasms and strains.