The Top 10 Hydrating Foods For Hot Days

by | Jul 18, 2022 | Technical Articles

Stay super hydrated with nature’s best foods for summer running

It’s so important to stay hydrated, especially over these hot summer months. Drinking more water isn’t enough. Your body also needs minerals and electrolytes. Nature knows best, so stock up on these hydrating healthy foods to make it even easier to keep your water intake high. As well as giving you much-needed water, they’ll provide fibre, micronutrients, and anti-oxidant rich vitamins.

For electrolytes

Melon (especially watermelon), berries, and soft fruit like peaches and nectarines.

These fruits have plenty of potassium and other electrolytes, essential nutrients when you run in hot weather. Try blending them into a smoothie, chopping on top of yoghurt, or simply slicing and eating cold from the fridge (delicious after a run!)

Vitamin C

Watermelon, citrus fruit, kiwi, leafy greens.

This anti-oxidant vitamin helps buffer stress on your body, and supports your immune system. Eat Vitamin-C heavy foods as soon as possible after cutting or chopping them, to retain the nutrients. Try a salad of spinach, watercress, and watermelon with some fresh mint.


Tomatoes, bell peppers, and broccoli.

Dark colourful fruits and veggies are high in natural plant anti oxidants, which will help your body protect itself against free radicals. Food doesn’t have to feel watery to contain a lot of hydration – even broccoli is more than 80% water!

Boost recovery

Dark berries, cherries, and pineapple.

All of these fruits help your body repair and recover after a run. Pineapple contains high amounts of the enzyme bromelain, thought to reduce inflammation. And tart cherries contain anthocyanins, which are also good anti inflammatories. Try frozen cherries in a post-run smoothie or chopped and stirred into yoghurt. Pineapple can be eaten sweet or with savoury dishes, or even grilled on the BBQ.

Better than water?

Chocolate milk is a great option for after a run – it has carbohydrates, protein, and plenty of water content. Coconut water is high in electrolytes and is very low fat – ideal for after a run (great cold from the fridge). And iced green tea is packed with natural compounds that can fight inflammation. Make a jug of green tea, allow it to cool, then stash it in the fridge whilst you head out on your training run.

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