Just 30 minutes to an hour of physical activity gets your blood pumping and your heart racing as you work up a sweat to burn calories, shape and tone the body. While putting thought into things like types of exercise, amount of weight and reps is ideal for maximum results, how you finish your workout routine also matters. From hydration and nutrition to cooling down and grooming, here are a few things to consider after working out.

After a good workout, chances are you’ve worked up a sweat. Your body has lost a lot of fluid. As proper hydration is essential to restoring fluids, improving muscle flexibility, and reducing inflammation, you should consume at least 16 oz of water after exercising. Adding some lemon to your water can help your body to finish flushing toxins. 

If you’re going to keep stress, dizziness, and muscle soreness at bay, you’ll need to allow yourself a cool-down period after working out. This process allows your heart rate to slow down naturally. Take a few minutes to sit down and take slow, deep breaths. This would be a great time to incorporate meditation and mindfulness into your workout routine. 

While your muscles are still warm, take 5-10 minutes to stretch. Stretching helps to relieve any tension, reduces the chances of injury, and enhances muscle recovery. You want to focus on stretching out every part of the body, starting from your head to your toes. You can find easy-to-follow stretch techniques online to use after each workout or create your own. 

Whether you’re trying to build muscle or simply tighten and tone your body, having some protein after your workout helps. You can make a protein shake or smoothie, drink milk, scramble some eggs, snack on a handful of nuts, or eat a healthy protein bar. 

All that sweat your body produced is lingering on your skin. Allowing it to remain will result in blocked pores and breakouts. To get rid of that dead skin and dirt after working out, you need to take a warm shower. Ensure that you wash your body from head to toe using your favorite soap or body wash. Thoroughly rinse and towel dry to remove anything you may have left behind. 

After you’ve showered, it’s time to give your skin some TLC. Complete your facial skincare routine as usual (toner, exfoliate, moisturize). Then, moisturize your body from head to toe to help restore your skin’s natural glow and youthfulness. You can take your workout recovery a step further by giving yourself a massage with CBD balm. CBD is known for its anti-inflammatory properties, making it ideal for easing any muscle tension or soreness. 

While a great form of self-care, exercising puts your body through strenuous activities, its not used to. As such, you have to allow your body to rebuild and replenish itself naturally. You may not be able to take a nap or skip out on other responsibilities for the day, but you should allow your body to rest. Try not to do anything too strenuous immediately following a workout to avoid injury or burnout. 

Whether you’ve been working out for years or new to a healthy lifestyle, it takes a lot of hard work to stay committed. So, after a workout, there’s nothing wrong with a little celebration. Reward yourself for a job well done by treating yourself to a healthy lunch or a new workout gadget. 

Getting a good workout is one thing, but how you finish matters. If you want to maximize the benefits of working out and aid your body in recovering, you must take the appropriate steps. Start with rehydrating your body, cooling down, and stretching, then grab a protein snack and tend to your grooming routine. Lastly, allow your body to rest and pat yourself on the back for continuing your health and fitness journey.