Fall high school sports seasons are in full swing, but it still feels like summer in Colorado. It’s a good time for parents and kids alike to think about what they put in their bodies before, during, and after a workout. Dehydration can lead to fatigue, reduced concentration (and performance), and cramping.

There are myriad sports, energy, and “water” drinks on the market today – and most are packed with sugar or artificial sweetener, additives, and other junk. So what’s the best way to stay healthfully hydrated on hot days? Women’s Health Magazine recently shared the best drinks for hydration, performance, and recovery, among others – and we agree!

Best Drink for Hydration: Coconut Water. With natural electrolytes and few calories, 100% coconut water delivers.

Best Drink for Enhanced Performance: Coffee. Tests have shown that athletes can go longer and more robust with a moderate intake of caffeine.

Best Drink for Recovery: Low Fat Chocolate Milk. Surprised? Many people are. But chocolate milk’s combination of carbs and protein has been proven to support post-workout recovery more than traditional sports drinks.