SEPTEMBER 2019 RUNNERSWORLD.COM/UK 075
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better at hydrating our
bodies than drinking water,
according to research.
Watermelon is particularly
effective, as it is 92 per cent
water. Combine this with
naturally occurring sugars
and you have an ideal
pre-run snack for a
hydrating energy hit. In
fact, a study in the journal
Nutrients showed that
watermelon is just as
effective as sports drinks
for enhancing performance
in endurance events.
Soup
Soups are often overlooked
as a summer food, but since
the average soup is over
90 per cent water, they’re a
great choice for rehydrating
after a run. Pack your soup
with protein and green
vegetables and you’ve
got the perfect postrun
recovery option.
Spinach
Mineral salts are key when
it comes to your hydration;
spinach is one of the richest
sources of magnesium,
needed for more than 300
biochemical reactions. Oh,
and it has a water content
of 92 per cent, making it a
great choice for your postrun
meal. Serve it on the side
with baked fish and roasted
root vegetables, or throw a
handful into your smoothie.
Kim Pearson is a qualified
nutritionist, with more than
10 years’ experience. She loves
running and pasta in equal
measure. kim-pearson.com;
@kimmypearson
Radishes
They’re 95 per cent water,
and milder radishes also
have a cooling flavour,
making them a great
addition to summer salads.
Along with a high water
content they also provide
runner-friendly nutrients,
including vitamin C, which
is vital for the repair and
growth of tissue.
Oranges
As well as being a source
of vitamin C, oranges are
88 per cent water and
have anti-inflammatory
properties, making them an
effective postrun hydrator.
A few slices of orange
during your run will also
provide sugars to boost
your energy levels.
Courgette
A 150g serving of courgette
contains 35 per cent of your
daily vitamin C needs, while
also providing the body with
essential fibre. Courgette is
the perfect veg to throw into
your smoothie for a nutrient-
rich fibre source, as it has a
very mild taste, or you can
replace spaghetti with
courgetti (spiralized
courgettes) for a lighter
summer alternative.
Coconut water
OK, so it’s not technically a
food, but if you’re looking to
rehydrate after your run, it
might be worth replacing
your water with coconut
water. It’s rich in electrolytes,
including potassium,
sodium and chloride, as
well as – obviously – having
an extremely high water
content (95 per cent).
NUTRITION ADVICE FOR
HEALTHY, HUNGRY RUNNERS
BY KIM PEARSON
The best hydrating foods to keep you running strong
Bananas
Not only are bananas
74 per cent water, but
they are also a good
source of the electrolytes
potassium and magnesium,
essential for keeping the
body hydrated. Blend
into your postrun protein
smoothie for a hydration-
boosting refuel.
Watermelon
Low-fibre fruit and veg
that have a high water
content may actually be
TOP TIP
For a cooling pre-
run or postrun
hydration hit, try
combining and
blending a few
of these foods
and freezing
them as ice
lollies. Use
coconut water
as the liquid
element for
maximum
benefits – and a
naturally sweet
summer flavour.
STAYING HYDRATED is a priority for runners in summer.
But aside from drinking plenty of water, how can
you keep dehydration at bay when the weather is
warmer? Between 20 and 30 per cent of our water
intake comes from our diet, and the runner-friendly foods
here are particularly good at boosting hydration. Whether
you’re searching for a pre-run snack or a post-workout meal,
ensure these nutrient-dense hydrators are on your menu.
SUCK IT UP
Watermelon is an
excellent choice
before or after a run