Water is best wrote:
In fact, sports driks (gatorade, etc) that boast electrolyte replacement are purely using it as a gimmick for sales, b/c it does little to replace them. Your regualr diet, which probably already consists of too many salts, does just fine.
this is true for long-term recovery, like from one run to another. but as far as rehydration during a run or a soccer game or something like that, the electrolytes accelerate the absorption of the water to speed rehydration.
if you're not going to run again until tomorrow, water and gatorade are pretty much the same. if you need the water in your cells asap, gatorade (prob diluted down a bit) is the way to go.
as far as restoring your electrolyte levels, if you eat normally and ease off on the water intake, your kidneys ought to be able to restore your equilibrium in a day or so. hyponatremia (aka water toxicity) can cause brain damage if allowed to persist, as the brain takes in so much water it literally swells inside the brain case and crushes itself against the inner wall of the skull. not to mention an increase in blood pressure which is harmful to teh kidneys in particular.
as a rule, keep your urine light-clear. you're hydrated at that point so you should be good.