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The fluids that you put into your body are just as important as what you eat throughout the day. You need to make sure and stay hydrated but not drink anything that is high in sugar. Fruit drinks are basically like melting candy into a glass. You can get all the vitamins and minerals you need in real fruit.
You also don't need regular cows milk because it is high in sugar. Some good choices are water, sparkling water or flavored electrolytes.