THRYVE · RECOVERY

Just ran long? Recover on purpose.

Recovery after a marathon or a long run is two things: replacing the fluid (and sodium) you sweated out, and giving your muscles the protein to rebuild. Tell us about your run and we'll turn both into real numbers — and flag when water alone isn't enough.

Rehydration target (today)

—oz

Enter your weight to estimate it.

Recovery protein (today)

—g

Repair needs protein, not just rest.

About you & your run

A few honest inputs make this yours, not a generic rule of thumb.

Body weight

Units

How long did you run? — minutes

Conditions out there

Anything else? Heavy, salty sweaterSalt crust on your kit, soaked through.

Get the long-run recovery cheat sheet

How much to rehydrate and refuel after a long effort, when electrolytes matter, and the recovery-window basics. No spam.

General educational estimate, not medical advice. Needs vary; certain conditions (kidney, heart) require a doctor's guidance — consult a healthcare provider, especially if on medication, ill, or on a GLP-1. This tool does not diagnose, treat, cure, or prevent any condition. Over-drinking carries its own risk (hyponatremia) — don't exceed about 1 L (32 oz) per hour sustained, and after long efforts include electrolytes rather than plain water alone. For confusion, fainting, or suspected heat stroke, call 911.

These statements have not been evaluated by the FDA. Thryve products are not intended to diagnose, treat, cure, or prevent any disease.