By Pamela Nisevich Bede, M.S., R.D.
Runner's World

Look on the market and there are a dizzying array of sports drinks that promise to help you go longer, get stronger, run faster and recover better. But what should you drink for your workouts?

Certainly it's important to stay hydrated during exercise. But for the average workout of 60 minutes or less, you typically won't need anything more than water. If you're going longer than an hour, or it's hot and humid outside, then you may need the extra calories and electrolytes that sports drinks provide.

Each individual has different needs based on weight, sweat rate, and how hard you're working. Here is what you need to know to stay hydrated.

Hard workouts require extra hydration attention. Get the Run Faster Plan now.