Forgetting to hydrate
On days when you don't workout, you should be drinking at least 8 glasses of water a day. So on days after a sweaty workout, it only makes sense that you should drink even more on days you do workout. You generally don’t have time to get enough water when you’re busy exercising, so it’s essential you drink more water than normal right after to re-hydrate. Create the habit of chugging a giant glass of water after a workout so it starts to feel like second nature to you!
Not eating the right foods after
You want to eat ‘fast-acting’ nutrients that are able to enter the bloodstream and get to the cells quickly. That means refueling quickly, as in 20 to 30 minutes after you work out. Ideally, you'll want to take in a combination of carbs and protein (like Greek yogurt with blueberries or a handful of nuts), or a nice, healthy smoothie.
Skimping on sleep
We all know how important sleep is. It is important to get to sleep by 10 p.m as this is when your body is focused on body repair. Overall, sleep is essential for your body to recover after an intense workout. Why? Because that's when your body really begins to heal and build stronger muscles. Try your best to get at least 8 hours of shut-eye. Having trouble sleeping? Here are proven ways to help you fall asleep faster.
Forgetting to stretch
Failing to stretch post-workout could cause limitations in your range of motion, which could make you more susceptible to injuries. Performing some stretches post-workout can help reduce soreness the next day, and less soreness isn't just more pleasant for you—it also means you're likely to hit the gym again sooner. Win-win!
You don't complete your cool-down
Going from level 10 to 0 straight after your workout is the quickest way to send your body into a funk. Taking the time to let your heart rate and blood pressure return to normal levels cuts your risk of injury, according to experts. Try finishing up your workout with some light walking or aerobics to let your vitals return to their resting levels. You definitely want to keep moving (at a slower pace) for awhile or your body is going to tighten up.