When fit male runners exercise for a long time in hot weather, their muscles lose nearly half their fuel and over 10% of their water — showing that heat and hard effort together really drain both energy and hydration from muscles.

When male endurance athletes refill their muscle fuel after long workouts, each gram of that fuel comes back with at least 3 grams of water stuck to it — even if they're not drinking much.

When male endurance athletes drink enough fluids to fully rehydrate after a long, sweaty workout, their muscles hold onto a lot more water than expected for the amount of fuel (glycogen) they're storing — about 17 parts water to 1 part fuel. This extra water isn't just stuck to the fuel; it might be due to temporary shifts in body fluids or increased hydration inside the muscles.

For male endurance athletes who are dehydrated after long workouts, drinking a little or a lot of fluid with carbs doesn’t make a difference in how fast their muscles refill energy stores in the first 4 hours after exercise.

After a short, super-hard workout, your muscles refill their energy stores way faster than after a long, slow one—even if you eat the same amount of carbs.

When you lift super heavy weights until you can't do another rep, your muscles use up a lot of their stored sugar (glycogen) to keep going — this shows your body is breaking down that sugar fast to power your workout.