8 Foods and Drinks to Keep You Hydrated

Nutrition & Weight Loss hydration recommendations for runners, “it depends” is usually the answer. Every runner’s body is different and has different needs. Regardless of your body size, gender, sweat rate, effort, or training conditions, all runners should keep these rules in mind.

You can’t cram your way to optimal hydration. Instead, remain vigilant and sip on fluids and consume water-rich foods throughout the day.

Your urine should be light yellow. If it’s more like apple juice, you’re dehydrated, and if it’s clear, you’re drinking too much water and should ease up. After your first pee test, wait a couple of hours and try the test again to determine your hydration status.

Rehydrate immediately after a hard workout, especially one in the heat. While water may quench thirst, it doesn’t replenish your electrolytes (think: Sodium, chloride, potassium, and other minerals). You need a balance of water and electrolytes to function properly.

Runners World Newsletters.

Flickr/Oscar Megia

Infused Water

If plain water simply isn’t your jam and you’re looking to avoid any unnecessary additives, make your own flavored water. Slice your favorite fruit or veggie (strawberry, orange, cucumber), and let sit in a pitcher of water for a few hours.

Fresh Produce

More than 20 percent of daily hydration needs are provided by foods, thanks, largely in part, to fruits and veggies. With more than 90 percent water content, cucumber, iceberg lettuce, tomato, celery, zucchini, and sweet peppers are top choices.

Watermelon

Containing 92 percent water, fresh, blended, and even cold-pressed watermelon is an incredibly effective hydrator. A 2009 study at the University of Aberdeen Medical School found that the combination of salts, minerals, and natural sugars found in this summer favorite rehydrate better than water and sports drink.

Clever Ways to Boost Workout Motivation: Have the latest news, advice, and inspiration sent to you every day with our Runner’s World Newsletters.

Pouches

Kids love ‘em and you should, too. Fruit and veggie pouches pack in 80 percent water. Try Once Upon a Farm, which has applesauce and other superfood blends. These are great after a workout or for a healthy snack on-the-go.

Running Shoes & Gear

Nutrition & Weight Loss Dry Sparkling. With thirst-quenching flavors ranging from Fuji apple to rhubarb, it’s easy to find a favorite (or two) within the list of culinary inspired flavors. There is added cane sugar, 16 grams for the ginger flavor, compared to 39 grams for the same amount of cola. Looking for more low-calorie options? Try Spindrift, a line of sparkling waters made from fresh-squeezed fruit without artificial sweeteners.

Drinkable Veggies

Rehydrate and refuel with drinkable veggies. Try Zupa Noma or Best Folding Treadmills Watch the Boston Marathon.

RELATED: The Best Snacks & Sips for Runners

Tea

Foods and Drinks to Keep You Hydrated Teas’ Tea (unsweetened), brewed with fresh tea leaves and has no added sweeteners or calories. And no, caffeine won’t necessarily dehydrate you: If you consume caffeine at levels recommend to improve performance (140 to 205 mg for a 150-pound person) or even within the dietary guidelines (less than 400 mg per day), you don’t run the risk of dehydration based on your consumption.

Fizz

Sparkling Water and Lightly Sweetened Drinks What Fruit is In Season Now: The tablets provide one full serving of veggies, 100 percent daily value of vitamins, C, E, B1 and B12, at less than one gram of sugar.