Double up on the benefits (and deliciousness!) By Zahara Barnes

Water

Is it really any surprise that water tops this list? “This is absolutely the most important for both weight loss and excellent workouts,” says Zeitlin. “Our bodies are 60 percent water, and it’s crucial for everything from how your muscles work to your metabolism. Even mild dehydration can slow it down.” When you’re dehydrated, your body sends any water that would go to keeping your metabolism chugging smoothly to more important locations like your brain, which gets sluggish when you don’t get enough. And if you decide to ride without proper hydration, your workout will suffer. “You’ll probably start to feel lightheaded and fatigue will set in faster,” says Zeitlin. “If you get dizzy, you’ll want to sit or lie down. It interrupts your workout, which is the opposite of what you want!” She recommends aiming for eight to 10 glasses a day—or 10 to 12 if you’re working out for 45 minutes three times a week—to make up for what you lose in sweat.

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