When I get back from a run in the desert, I first drink 12 oz of water. About a half-hour later, I drink 12 oz of whole milk. White. Not a racist about my milk, just don’t want the extra sugar with chocolate!
I gave up on sports drinks about 30 years ago, based on my own personal study of recovery times. But I’m so hot & dehydrated after a run that I need some plain water or the milk won’t digest well.
I find a glass of whole milk is good for headaches as well. Not sure why.
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You could easily transpire a quart of water on a summer run.
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