As the temperatures rise and summer activities ramp up, it’s common to hear reminders about the importance of staying hydrated. But when it comes to how much water to drink and whether or not you need things like electrolyte powders or sports drinks, there’s a lot of confusion—and even misinformation—out there.

Protein is one of the most essential nutrients in the human diet—critical for building muscle, supporting immune health, maintaining energy, and keeping your body functioning at its best.

Carbohydrates, along with fats and proteins, are a part of three essential nutrients our bodies need to stay strong and function well. The unique mix of fiber, starches, and sugar (the three main components of carbohydrates) in carbohydrate-rich foods can affect your health in very different ways.