"You should avoid drinking alcoholic beverages altogether, as they are dehydrating and supply very little in the way of nutrition," says registered dietitian Susan Bowerman, MS, RD, CSSD, CSOWM, FAND, and Senior Director of Worldwide Nutrition Education and Training at Herbalife Nutrition.

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You're also going to want to avoid soda. "Aside from all the reasons to avoid it (no nutrition, high calories), the high sugar concentration of soda will not hydrate you, as it will slow the rate at which fluids leave your stomach and ultimately get into your system," explains Bowerman.

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"Very high-fat foods take too long to digest, which means there will be a delay in delivering much-needed nutrients to the body," Bowerman explains.

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So what do you eat instead? "To replace fluid and salts, you can rely on a sports drink and high-potassium fruits, such as melons," Bowerman says. She also recommends eating soups as they are also good to help replace sodium.

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"Let's face it, if you run on empty, your workouts will suffer," says nutritionist Rania Batayneh, MPH. Whether you are feeling low energy while trying to cycle or lifting weights, she suggests that you are more likely to stop working out if you're too hungry — which means you won't hit your goals. She recommends refueling before and after gym sessions with a snack like hummus toast which contains a combination of protein, carbohydrate, and fat. Hummus is made from a combination of chickpeas and tahini. And when you top it off with a few slices of avocado onto your toast, she explains that this adds healthy fats to satiate both brain and body.

"It's the combination of protein and carbohydrate from the beans that also has fiber which sustains you longer," she says. "The toast also offers fiber and staying power."

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