The tip: Stay hydrated throughout the day. Weintraub says that drinking small amounts throughout the day is better than chugging before and after to try and make your water quota. That's because your body is designed to store things it feels are scarce, and process things if they show up regularly. "You want the latter," he says. Rowley recommends drinking half your body weight in ounces of water per day.

Why it works: "After a workout, it's important to hydrate and drink plenty of water to flush out toxins from your body and prevent dehydration which can increase muscle soreness," says Rowley.

"Rehydration is key, however, water alone can simply pass through directly to the kidneys without being used for muscle recovery," adds Weintraub. He recommends adding lemon juice to your water, or choosing coconut water, to help your body absorb and utilize the water to help your muscles recover.