Regular and adequate exercise is undoubtedly essential to maintaining optimum health and wellness. However, the CDC estimates that only 23.2% of US adults met the recommendations for weekly physical activity in 2018. If you are one of the few who exercise, proper recovery should be a crucial aspect of your fitness routine since your body needs time to repair itself and come back stronger after intense workouts. Below are some of the best tips to recover after strenuous exercise.

1. Hydrate frequently

The sweat that drips down your face and body as you workout represents lost fluids that need to be replenished. It isn’t uncommon to experience muscle soreness after exercising due to lactic acid build-up in your muscles. Fortunately, drinking enough water helps to remove these toxins from your muscles. In addition, you can become dehydrated if you don’t drink water after working out, leading to loss of coordination, fatigue, and cramps. Consequently, drink a lot of water after exercising since it aids in the entire recovery process. Furthermore, the American Council on Exercise says that rehydration happens more quickly when sodium is involved. Therefore, you can take in sports drinks that contain electrolytes like potassium, magnesium, sodium chloride, and calcium to rehydrate and boost energy levels.

2. Get enough rest

Proper rest is a critical part of the post-workout recovery equation, so getting enough rest after exercise is essential. Therefore, prioritize getting the recommended seven to nine hours of nightly sleep to aid in your workout recovery. The body reportedly produces many growth factors and hormones that assist in daily muscle repair and recovery while you sleep. This way, you will feel the full benefits of your workouts and rebuild your muscles effectively. Rest is particularly crucial to your recovery if you experience an injury like Achilles tendonitis while working out. Luckily, you can use an Achilles tendon wrap along with icing, anti-inflammatory drugs, and adequate rest to relieve pain and lower inflammation so you can recover quickly.

3. Cool off in an ice bath

It is common knowledge that ice baths are a popular way to recover after physical activity, especially among professional athletes. Research shows that an ice bath helps prevent your muscle fibers from further damage, enhancing muscle recovery. Also, ice baths constrict your blood vessels, flushing out waste products like lactic acid to help you recover faster. You can use the ice bath technique in your workout program, especially if you injure yourself slightly during training. To take an ice bath, you can simply fill your bathtub with cold water and some ice cubes and submerge your body in the freezing water for up to 15 minutes.

4. Try foam rolling

Foam rolling isn’t just for avid exercisers since everyone can benefit from its numerous pre and post-workout benefits. It breaks up minor muscle adhesions that lead to muscle imbalances while boosting your flexibility and joint function, keeping you injury-free. You can do foam rolling on any muscle group, but keep in mind that it is most effective when done consistently.