What should I drink after exercise, and how much?

When you exercise, your body uses more fluid than usual. This is called fluid loss. The Olympic Summit in Norway recommends replacing 150% of fluid loss. For example, an athlete who has lost 1 kg during a workout should drink 1.5 litres of fluids after the session.

You will get a long way with a bottle of tap water during a normal workout, but if you want to restore fluid balance in your body as soon as possible, you can drink something that contains sodium. This is found in most commercial sports drinks. Milk and mineral water (for example sparkling water) can also be good alternatives to tap water after a hard workout, as these contain salts etc. Note that it's also a good idea to drink evenly over the next two hours for an optimal fluid balance.