The Gatorade monarchy is over, a plethora of sports drinks rule the aisles these days But with all those colorful labels, wild flavors and new brands seeking your attention, buying the right sports drink can be confusing.

Over at this Runners World video, sports dietician Leslie Bonci says proper hydration requires a beverage with the right balance of three important ingredients -- carbohydrates, sodium and potassium. Eight ounces of sports drink should contain:

• 14-15 grams of carbohydrates -- more is not better -- extra carbs won't transfer to your muscles, they'll slosh around in your stomach.
• At least 110 mg sodium
• 35-50 mg potassium
  
  

Don't let Crazy Wild Berry or Flashy Grape guide your sports drink purchase. Check the label instead.

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