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The key is to remember that you are losing a lot of water while you’re exercising, so make it a priority to start rehydrating directly after you finish. Or, if you’re doing something like lifting weights, you could bring a water bottle and use the method above.

Now, I don’t know about you, but I can’t drink water while I’m out running. If you’re the same way, you can still benefit from this strategy by recognizing just how much you need to replenish after you exercise, especially if you’re working out in warm conditions.

“One group took a 20-minute bath in hot water with a temperature of 107.6°F (42°C). The other group took a 20-minute bath in warm water with a temperature of 95°F (35°C). Participants who took the hot bath had significantly higher BDNF levels.”

The hydration factor alone has helped me feel more energized each day, and dialing in on my nutrition was key in boosting my athletic performance when I was running collegiately.

Therefore, refueling after your workout with a protein and carbohydrate rich snack is key to becoming a stronger athlete and staying healthy. Get something in your body as quickly as possible, and make sure it contains those key macronutrients for optimal growth and repair.

I’ve also noticed that some of my best thinking occurs while I’m taking a hot shower, although that could also be attributed to my ability to clear my head since showering is a pretty mindless task.

While this study was very small (just eight men), the difference between the two groups was substantial. And since I already enjoy hot showers, the potential brain stimulation is just a bonus.

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the sole problem. There were millions of people who voted him into power—and even more who came out in support of a second term. Many within that base are bitter and angry and believe their leader has been conned out of an election, despite any evidence proving that to be true. The country seems even more divided than it was four years ago. It’s hard to imagine that tension simply evaporating come Inauguration Day.

But beyond that, hot showers have also been shown to potentially stimulate the brain. According to a 2018 study which researched the effects of hot water immersion on brain-derived neurotrophic factor (BDNF):

Honestly, there’s nothing better than coming back from a chilly fall run outside and jumping in a hot shower. So, why the hot shower as opposed to an ice bath? Well, I personally can’t stand taking an ice bath. I tried it in college and it just wasn’t for me.

Ok, so this one might seem like it’s more for hygienic purposes than anything else, but there are some awesome benefits to be gained when you take a hot shower specifically. Plus, taking a shower right after you exercise feels incredible.

“If you are active in aiding your recovery after an intense workout [with] stretching, foam rolling, yoga, etc., then adding an alternating hot shower or an ice bath is going to help.”

There are many purposes to fueling correctly after a workout, such as to replenish glycogen stores and restore energy reserves, maintain blood sugar, rebuild protein stores, and decrease inflammation, among others. Most experts still recommend initially following the 30- to 60-minute rule, meaning aiming to refuel within 30 to 60 minutes of activity.

If you’re already putting in the work, you might as well spend a few extra minutes performing simple tasks that will help you recovery properly and maximize results. In the end, you’ll be thankful you did.

“Drinking water is the best way to rehydrate and cool your body from the inside out. Rehydrate after exercise by drinking enough fluid to replace fluid losses during exercise. Sport experts suggest that re-hydration is very important to restore your electrolyte balance which is lost (sweat loss) during intense workouts and competition.”