Just a little,if your sore and dehydrated it can cause muscle cramps, electrolytes such as sodium, potassium and calcium are essential during exercise and are lost quickly during physical activity. you need to try and replace all water and electrolytes lost during exercise to help with recovery time. Try drinking water during and after exercise aswell as a carb and electrolyte drink to try and avoid dehydration. I guess in the states Gatorade is one of the better choices. post work out drinks such Surge I think are also loaded with electrolytes as well as proteins which i think Berardi recommends before during and after.