You know, I wish I'd bookmarked a citation, but I read recently that when they actually tested athletes after exercise, the weight loss thing was found NOT to be a good indication of hydration per se. Since glycogen is bound to so much water in the muscles and liver, when that's burned, the water is released into the bloodstream for the athlete to use in other tissues or sweat.

So you'd still need water with your recovery meal, when you're re-stocking glycogen (another reason why the instinct to reach for a smoothie is a good one), but maybe not as much during your workout as was previously thought.

Still chasing that balance myself ... water/sodium and protein are the two things I really need to get with a sports nutritionist about.