NSTAR

Rehydrating should begin straight away after finishing a training session or event. Water regulates body temperature, lubricates joints, and transports nutrients. Signs of dehydration can include fatigue, muscle cramps, and dizziness. During the recovery phase, staying hydrated can help stimulate blood flow to the muscles, which can reduce muscle pain. In addition, hydration can help flush out toxins via sweating which can exacerbate muscle soreness.
The amount an individual sweats varies from person to person and depends on the intensity and duration of exercise, environmental temperature, clothing they are wearing and the genetics of the patient. Generally, the more a person sweats, the more they need to rehydrate. Average sweat rates are estimated to be between 0.5–2.0 L/hour during exercise. Rehydration usually involves drinking around 1.25-1.5L of water for every kg of bodyweight lost during exercise through sweat.
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