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Nutrition: Secret Ways to Sneak in Hydration 

Secret Ways to Sneak in Hydration

As a runner, we constantly hear an anthem from others around us saying, “don’t forget to drink water.” While there is a lot of truth to the need to replenish our body’s water supply after a tough, sweat inducing workout, most of us probably still forget to drink ample amounts of water or fluid to replace our body stores. And let’s face it, sometimes plain old water-while being super healthy- is not always the most exciting way to replace fluids. What if I told you, the foods you eat could help count towards your overall water intake goals? It’s true–we can diversify our fluid intake by incorporating foods, other beverages, and recipes into our day to help meet this goal. If you are struggling to get enough fluid intake through the day in beverages alone, let’s explore fluid intake further–let’s learn how to eat it, flavor it, and create it.

Eat It

Many fruits and vegetables offer ample hydration to help meet your daily needs while providing micronutrients to your diet:

Some of the highest hydration foods by their percentage of water content include:

  • 90-99%: Watermelon, strawberries, Celery, Lettuce, Cucumber, zucchini, melon, bell peppers
  • 80-89%: Carrots, broccoli, peaches, grapes, oranges, grapefruit, pineapple

Try whipping up a salad or fruit salad with some water-dense vegetables or toss some ingredients into a blending to sip on a fruit smoothie! Although smoothies still are drinks, you can pack with even more hydration power.

Flavor It

  • Infused water: Plain old water can use a bit of a kick sometimes. Whether you prefer sparkling or flat water, adding herbs, fruits, and vegetables with high water contents can leave behind some of the best taste combinations to stimulate your thirst to ensure you are meeting your fluid intake goals!

Here are some great combinations:

  • Honeydew Melon, Cucumber & Mint
  • Diced Strawberries, Basil & Lemon
  • Blueberry, Lemon & Rosemary
  • Blackberries, Orange & Ginger
  • Watermelon, Kiwi, & Lime
  • Mango, Raspberry & Ginger

Not sure how to make your own your Home Base? We’ve got you covered–check out our recipe card for infused water.        

  • Coconut water: Not only is coconut water extremely refreshing and hydrating, but it also helps with rehydration post-workout by providing electrolytes such as potassium, sodium, and chloride. Coconut water can be a more natural way to replenish these electrolytes than a sports drink.

Create it

  • Popsicles: Bring back this delicious and childhood classic with a spin to include fresh fruits! Blend a hydrating fruit/fruits of your choice with water and fill a popsicle mold overnight. In the morning, you’ll have a hydrating treat waiting post-run.
  • Homemade Frozen Yogurt: Still having a bit of a sweet tooth? Grab a bag of frozen fruit such as peaches or strawberries or bananas then add a cup of plain or vanilla yogurt, a tablespoon of lemon juice and 3 tablespoons of honey–blend it up and sit overnight! The next day you’ll have yourself a sweet and refreshing dessert to unwind at the end of a long day. Follow along using our recipe here!
  • Overnight oats: Need a strong carbohydrate and hydration starter to your day? Overnight oats offer all the benefits of a hot oatmeal with the added bonus of portability, convenience, and yes you guessed it -added hydration! Check out a quick recipe here. When oats cook, they absorb the medium in which they are cooked in. By soaking oats in milk overnight, they absorb 10x their weight in hydration, making the perfect breakfast for a day on the “run.” Learn how to build the best oatmeal bowl here!