The recent craze in bottled water and sports drinks has spawned another entry: fitness waters. Now you can get water fortified with vitamins or soy protein and flavored with fruit or flower essences. But what is best to avoid dehydration?

As we noted last week, the experts generally advise to avoid caffeinated and carbonated beverages. However, the water in beverages such as juice, milk, coffee, and soft drinks is just as hydrating as plain water. Recent research in Europe suggested that the dehydrating effects of caffeine may have been overstated.

Any beverage that has calories contains solids, so it is not 100% water. For example, brewed coffee and diet soft drinks are 99% water, while 1% milk, regular cola and ginger ale are about 90% water.

The important thing is to make sure you consume enough fluids - from a variety of beverages, if you wish - to keep hydrated. And how do you know if you are properly hydrated? The best test is the color and odor of your urine. If it is dark or odorous, you need more fluid.

Related information: Fitness Basics - Tips and hints