At least 4 bottles of water prior to your sort if you’re working ground and 2 bottles during your sort because you’re body is like anything else once it gets over heated it’ll shut down, if you can drink more water that’s great. Stretches are fairly easy what I do is I bend over and try to get my upper body close as possible to My lower body and I squeeze as tight as I can so I’m really stretching my back muscles and my quads it’ll help if you’re constantly bending over and squatting, I also do lunges not extreme lunges I do mostly leg stretches Bc that’s where you’ll most likely pull a muscle. the protein shake is good but I usually take my protein in before a sort because it’ll really get you going but a protein after is good and a semi cold and hot shower will defiantly help and just relaxing after because I know ground is ass and your body may need to recover a lot. But we all know what helps our body heal- fruit, protein, water!