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Finishing a marathon is a major physiological stressor. Recovery is not just “rest”; it is a structured process involving rehydration, glycogen restoration, tissue repair, neuromuscular reset, and smart return to training. Below are evidence-informed strategies that many endurance athletes use—aligned with what research says is most helpful for performance and health following long-duration running. 1. Rehydrate and restore electrolytes promptly Long races cause significant fluid loss through sweating and ongoing dehydration risk can impair recovery, thermoregulation, and subsequent performance. Rehydration is most effective when you replace both fluids and sodium (electrolytes), not water alone, particularly if your sweat rate is high or you experienced heavy sweating/cramping. Practical strategy: - Within the first few hours: drink fluids consistently (small-to-moderate amounts frequently). - Use an oral rehydration solution or a sports drink if you’ve been sweating heavily or your body needs sodium. Why it matters: - Water intake supports restoring plasma volume and cellular hydration. - Sodium improves fluid absorption and retention (helping you rehydrate more effectively). (See recommendations on hydration and sodium replacement in endurance settings: Baker and Jeukendrup, 2014; Rehrer, 2012)

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