For those undergoing regular physical activity and intense, it is very important is the recovery of glycogen stores of the body (to avoid fatigue) and those of hydro-saline (to avoid dehydration).
Regarding the first, if the activity does not involve Special efforts, just eat a sugary drink, a fresh fruit or a food high in simple sugars, in the first 30 minutes after the workout.
For fluid replacement, in case of particularly intense activity, this would need to start even before training, taking about 500 ml of liquid (water only if the exercise is less than an hour).
During training it is possible to drink 150-200 ml of fluid at intervals of 15-20 minutes, then continue with a post-restoration activities, in which the amount of liquids ingested must cover 150% of body weight lost.
If water is not sufficient for restoration (greater activity per hour) you may use the present salt supplements on the market or to save, prepare a straight at home.
A good drink is a solution integrator carbohydrate-hypo-isotonic saline, or a solution of water in which is dissolved a small amount of sugar and salt.
To prepare simply dissolve 4-6 teaspoons of sugar and 1 / 2 teaspoon salt in 1 liter of water, then add orange juice or lemon.
Alternatively, you can dilute fruit juice (preferably apricot) in one liter of water.
course, the taste will not be the same as that of the most famous brands, but the savings are insured and effectiveness is the same.
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