GLOSSARY

Post-Exercise Fluid Replacement Table

When rapid restoration is needed, a common planning approach replaces more than the measured deficit to allow for ongoing urine losses; individualize for tolerance and health.

Post-Exercise Fluid Replacement restores body water after a deficit, accounting for continuing losses and appropriate electrolyte provision.

Post-exercise rehydration replaces a fluid deficit while accounting for continued losses. Body-mass change measured under comparable conditions provides a practical estimate, but wet clothing, food intake, urine and fuel changes complicate interpretation. Sodium in food or drink helps retain ingested fluid. When rapid replacement is needed, the amount drunk may exceed the measured deficit to compensate for urine losses; this is not an instruction to force unlimited water. Spread intake and assess the actual situation.

Drinking volume and retained volume are different quantities. Rehydration efficiency describes how much of an intake remains in the body over a defined observation period, while net fluid balance also includes losses and the starting deficit. A drink can show high retention without fully correcting the original deficit. Sodium, beverage composition, accompanying food and measurement timing affect interpretation. Restored body mass alone does not prove that every fluid compartment or electrolyte disturbance has normalized.

For example, compare body mass before and after training under similar clothing and measurement conditions, then account for drinks and urine when estimating the deficit. Divide subsequent drinking and include suitable food or sodium as needed. The goal is a reasonable restoration plan, not the highest possible volume of water in the shortest time.