Story originally published on Well + Good. 

Showing up for that spin class and pushing yourself through tough intervals is the most important aspect of your fitness regimen—but what you do afteryou sweat can have a major impact on how your body responds to the work you put in.

“From the foods we eat to the amount of rest we get, the decisions we make post-workout all impact the way our body recovers, repairs, and even grows,” says Julius Jamison, a top trainer at New York Health and Racquet Club. Which is why it makes sense to avoid these five big mistakes active people (AKA probably you) make all of the time.

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1. Forgetting to hydrate

You generally don’t have time to get enough water when you’re busy lifting and lunging, so it’s essential you drink more water than normal right after to re-hydrate says Rebecca Kennedy, a master trainer at Barry’s Bootcamp and the creator of A.C.C.E.S.S. She also recommends reaching for a recovery drink after a particularly sweaty workout (her favorite is WellWell). “You’re going to need to replenish your glycogen levels and replace electrolytes, both of which assist recovery,” she says.

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