Post-exercise hydration should aim to replace the fluid lost within which timeframe and amount?

• A. Within 30 minutes; 0.5 L per kg lost
• B. Within 2 hours; 2 L per kg lost
• C. Within 12 hours; 0.5 L per kg lost
• D. 1.25-1.5 L per kilogram of body weight lost within 6 hours

Answer: (D)

After exercise, the goal is to restore fluid balance by replacing what was lost in sweat, using your weight change as a practical measure of how much fluid you’ve shed. The best target is to replace roughly 1.25 to 1.5 liters of fluid for every kilogram of body weight lost, and to do this within about six hours after finishing exercise. This pace helps restore plasma volume and hydration without overloading the stomach, and it aligns with how sweat losses translate into fluid needs.

If you lost 2 kg during activity, that would translate to about 2.5–3.0 liters to replace in the six-hour window. Including some electrolytes, especially sodium, aids fluid retention and encourages drinking to thirst.

The other options either underestimate or overestimate the needed amount per kilogram, or push the replacement into an inappropriate time frame, which is not consistent with standard rehydration guidance.