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Immediate intake of carbohydrate food has already been identified as a key strategy in enhancing glycogen refuelling (see Table 4). Despite the intake of fluid during exercise most athletes finish the session at least mildly dehydrated. From a practical standpoint, the success of post-exercise rehydration is dependent on how much the athlete drinks, and then how much of this is retained and re-equilibrated within body fluid compartments. Flavoured drinks may encourage greater intake than plain water, in addition to the benefits of carbohydrate content on muscle fuel needs. Urine losses appear to be minimized by the replacement of lost electrolytes, particularly sodium, simultaneously with fluid replacement. The inclusion of sodium in the drink (particularly in levels as high as in Oral Rehydration Solutions used in the treatment of diarrhoea), or the concurrent consumption of salty foods, may be an important strategy in the rapid recovery of moderate-high fluid deficits. Since caffeine and alcohol promote diuresis, consumption of large amounts of alcohol and caffeine-containing drinks may also impair rapid fluid restoration. The current practices of some athletes, particularly in team sports, to consume excessive amounts of alcohol after competition requires re-education. Disadvantages include impairment of rehydration and thermoregulation, exacerbation of soft tissue damage, as well as behaviour that provides a high risk of accidents.

While eating for optimal competition recovery may simply represent an extension of everyday nutrition patterns, it is important to remember the practical implications of the competition situation. Some consideration may need to be given to ensuring the availability of suitable foods at the competition venue, particularly where athletes are often competing interstate or overseas. The post-event phase is often a time of conflicting priorities, with the athlete being distracted by requests for drug testing, equipment checks, travel, media interviews and team activities. IT is vital that the athlete is aware of the importance of recovery nutrition, and that creative and practical ways of achieving this can be organized. Nutrient-dense supplements in liquid (e.g. liquid meals) or solid form (e.g. sports bars) may provide a practical alternative to food in some situations.