Drinking plenty water can help your workout, as water can safely sustain your physical activity. During workout time, your body generate heat and perspire, taking away some electrolyte elements (such as calcium, potassium, sodium and chloride). To avoid dehydration, water can be used to replace lost fluid.
But if your workout is one hour and above, you may need sports drinks to help maintain your electrolyte balance. Sports drinks normally contain carbohydrates and sodium. Carbohydrates can replenish your body. Sodium can help you rehydrate. Eating fish and nuts can also replenish nutrition, as they contain healthier unsaturated fat.