13 Hydrating foods for hot summer days

Here's some juicy news: Drinking water isn't the only way to stay hydrated. According to the Institute of Medicine, 20 percent of your water intake comes from food. "Eating a three-ounce cucumber is like drinking three ounces of water, but better," says Howard Murad, M.D., author of "The Water Secret." Besides being water-rich, vegetables, fruits, and a few other key foods contain nutrients that can boost an athlete's performance and health. In addition to filling your water bottle, add to your diet these 13 tasty foods compiled by writer Leslie Goldman.

H2O + Electrolytes: Cantaloupe, peaches, strawberries
These fruits are mostly water and rich in potassium, an electrolyte lost through sweat. "Potassium and sodium work together to maintain fluid levels in the body," says Wendy Bazilian, Dr.PH., R.D., author of The SuperFoodsRx Diet, "which helps regulate your heartbeat and circulation." One cup of each contains between five and 10 percent of your daily needs.
Try it: Toss strawberries into guacamole. Or make a cool soup: Blend together peaches, cantaloupe, peach nectar, lime juice, and sea salt, says culinary nutritionist Jackie Newgent, R.D.

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H2O + Vitamin C: Watermelon, kiwi, citrus Vitamin C helps maintain cartilage and joint flexibility, and these fruits provide at least a third of your daily need per serving. It also plays a role in protecting your skin. "UV rays, pollution, and sweat negatively affect your skin," Bazilian says, and vitamin C counters those effects. A study in the Journal of Agricultural and Food Chemistry found watermelon and kiwi are nearly as healthy six days after being cut, so make fruit salad for the whole week.
Try it: Stir-fry tofu, bok choy, and scallion; add grapefruit segments. Combine kiwi with greens, avocado, pistachios, and onion. Toss watermelon with feta and mint.


H2O + Cancer Defense: Tomatoes, broccoli Tomatoes are rich in lycopene; studies link this antioxidant to a reduced risk of lung, stomach, prostate, breast, colon, and cervical cancer. While it may not seem juicy, broccoli is 90 percent water and contains compounds called isothiocyanates. A 2010 study in the Journal of Medicinal Chemistry found isothiocyanates block a defective gene that causes cells to become cancerous.
Try it: Skewer cherry tomatoes and grill until lightly charred; add mozzarella balls, balsamic vinegar, and fresh basil. Stir-fry broccoli with grated ginger; add minced grapes and sunflower seeds.

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H2O + Recovery: Pineapple, cherries Both fruits may help you recover and rehydrate postrun. Studies show the enzyme bromelain, found in pineapple, may reduce inflammation and speed muscle repair. "Tart cherries contain anthocyanins and melatonin, which reduce inflammation," says Russel J. Reiter, Ph.D., professor of cellular and structural biology at the University of Texas Health Science Center.
Try it: Skewer pineapple with chicken and bell peppers; brush with teriyaki sauce and grill. Stir minced cherries into dijon mustard.


H2O + Immunity: Yogurt, kefir Studies show that eating probiotic-rich foods can protect you from catching respiratory-tract infections that might otherwise thwart your run. Yogurt usually delivers between one and five strains of probiotics (healthy bacteria); kefir, a yogurt-like drink, can contain up to a dozen. One cup of each also contains 10 to 12 grams of protein, an immune-system building block.
Try it: Mix together hummus and yogurt; add lemon juice. Whisk together equal parts maple syrup and kefir for a pancake topping.

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H2O + Digestion: Beans One cup of cooked beans (like kidney, pinto, and garbanzo) provides a half cup of water, as much protein as two eggs, and half your daily fiber needs. Fiber keeps your digestive system moving, helps lower cholesterol, and controls appetite. "Beans are the perfect runner's food," says Bazilian. "They're a balanced combo of carbs and protein, which allows for a slower release of blood sugar for optimal performance."
Try it: Combine beans, celery, onion, olive oil, and red-wine vinegar; add herbs and salt.

Personally, I could eat watermelon all day long. What are your favorite cooling or hydrating foods?

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