Rehydration and electrolytes after exercise – How to get the balance right

Our guide to the optimal mix of sodium, carbohydrates, and protein in your post-exercise rehydration drink, based on the latest research.

July 23, 2025

Hi there,

Wondering how to rehydrate properly after a tough workout or race? Our quick-reference guide breaks it all down for you – no science degree required!

✅ Learn how to check the osmolality of sports drinks

✅ Know what carb and sodium levels to look for

✅ See examples of good ready-to-drink and DIY options

✅ Get clear guidelines on how much fluid to drink after exercise

✅ Know what to do if your next session is just a few hours away

Whether you're buying, mixing your own, or just want to rehydrate smarter – this guide has you covered.

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Best wishes

The Sports Injury Physio Team