Think you need a sports drink during or after exercise? Not if you’re hoofing it for less than 60 minutes according to the American Dietetic Association’s Sports, Cardiovascular and Wellness Dietetic Practice Group. Unless you work out an hour or more—or are an extremely heavy sweater—good old H2O is the perfect hydration drink. The best way to make sure you’re getting enough fluids: weigh yourself before and after exercise. Then drink two and a half cups of fluid for every pound you’ve lost.