Micronutrients & recovery
Post-weigh-in rehydration should involve consuming 125-150% of lost body mass in fluids containing specific electrolytes (1700mg Na, 800mg K, 2300mg Cl, 13g CHO per liter) to maximize absorption and retention.
After weigh-in, drink fluids containing sodium, potassium, chloride, and carbs (like a sports drink or ORS). Drink 125-150% of the weight you lost. Start with 750-1000mL right away, wait 30 minutes, then eat a small, digestible meal with 50-100g carbs. Continue drinking at 1-1.5 liters per hour.
To restore fluid balance, athletes should consume ~125% to 150% of the body mass lost through dehydration [70,78–80]. Rehydration beverages should contain ∼1700 mg of sodium, ∼800 mg of potassium, ∼2300 mg of chloride and ∼13 g of carbohydrates per liter.
Why this rating
Based on general rehydration physiology and oral rehydration solution principles.
Source
Short term body mass manipulation in powerlifting: a narrative review and best practice recommendations
Alexander Renner et al. · Journal of the International Society of Sports Nutrition · 2025
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →