Knocking back a few glasses of wine after a workout may mess with your muscles’ ability to effectively recover and rebuild, shows a study in PLOS One. The good news: A single glass of wine or beer probably won’t cause issues, the study team says.

Runners underestimate the amount of water they sweat away . fully 50 percent, according to research from the International Journal of Sports Nutrition and Exercise Metabolism.

Even a light workout—one where you don’t feel like you were sweating hard—can lead to mild dehydration. Weigh yourself before and after your workout, Cohen advises. For every pound of body weight you lose, you want to drink roughly that amount of water. (One pound equals 16 ounces.)

Many of us tell ourselves that, because we exercised, we can eat whatever we want. This mindset can even bleed into our non-workout days, says Jenna Braddock, R.D.N.

“I ran five miles two days ago, so it’s okay to go all out tonight at dinner,” she says, giving an example of the kind of unhelpful mindset she’s been guilty of herself. But most research shows what you eat matters a lot more than how much you exercise when it comes to your waistline. It’s fine to indulge a bit from time to time, but don’t let the fact that you got in a workout steer you toward a massive or unhealthy meal, Braddock says.

.: Men’s Health

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