• Post-workout hydration is more than just replacing water — it’s about restoring electrolytes lost in sweat to support muscle recovery.
• Key electrolytes like sodium, potassium, and magnesium aid muscle repair, nerve function, and fluid balance.
• Drinking EirLyte after training replenishes minerals without sugar, using organic Irish mineral sea salt and an optimal 2:1 sodium to potassium ratio.
• Timing matters: aim to replace 125% of your fluid losses within 2–3 hours after intense exercise.

Why post-workout hydration matters

After training, your body is in repair mode. Muscles are rebuilding, glycogen stores are being replenished, and your nervous system is recalibrating. During exercise, sweat loss can deplete both water and essential minerals, leaving you at risk of dehydration and impaired recovery.

Rehydrating promptly after exercise isn’t just about feeling less thirsty — it’s about speeding recovery, reducing soreness, and preparing for the next workout. This is especially important if you train more than once a day or have competitions in close succession.

The role of electrolytes in recovery

Electrolytes such as sodium, potassium, magnesium, and calcium are critical for:

• Restoring fluid balance in and around muscle cells
• Supporting nerve impulses that trigger muscle contraction
• Reducing muscle cramping and post-exercise fatigue
• Balancing blood pH and supporting enzyme function

Sodium is especially important for restoring plasma volume after heavy sweating, while potassium and magnesium help relax muscles and reduce tightness.

Timing and amount

The window after training is a prime time for rehydration. Aim to replace about 125% of the fluid you lost within 2–3 hours post-exercise.

A simple method:

1. Weigh yourself before and after your workout to estimate fluid loss (0.45 kg = ~500 ml water lost).
2. For every litre lost, drink 1.25 litres of fluid over the recovery window.
3. Include electrolytes in your rehydration to speed water absorption and retention.

Drinking only plain water can dilute sodium levels, potentially leading to hyponatremia in extreme cases. Electrolytes help your body hold onto the water you drink and restore balance.

Common mistakes after training

• Waiting too long — delaying rehydration slows recovery and prolongs soreness.
• Drinking only water — misses the chance to replace lost minerals and can increase cramp risk.
• Overloading sugar — many sports drinks deliver unnecessary sugar and calories when you only need electrolytes.
• Neglecting magnesium — low magnesium intake can slow muscle relaxation and repair.

How EirLyte supports recovery

• Sugar free — no unnecessary calories, no blood sugar spikes.
• Organic Irish mineral sea salt — a clean, traceable source of sodium and trace minerals.
• 2:1 sodium to potassium ratio — optimised for rehydration and fluid retention.
• Magnesium support — 50 mg per serving from magnesium malate and citrate for muscle function.
• Informed Sport certified — every batch tested for banned substances and contaminants.

For best recovery results, mix one serving of EirLyte with 500–750 ml of cold water and drink within 30 minutes of finishing your session.

Quick answers

Recover stronger with EirLyte

Give your body the minerals it needs to repair and recharge. Explore our full range of EirLyte products and add them to your post-workout routine.