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Best Hydration Fruits And Vegetables For Good Running Recovery

Staying hydrated is important for so many reasons, to help support our muscles, nerves, heart and brain. Water is vital for overall health and should be our first beverage choice, however, drinking water is not the only way to stay hydrated, to add some electrolytes for long-distance runs or post-run or training is essential.

The best hydrating foods for summer or any time of year, if we’re running or training intensely, those foods provide water plus other essential minerals. For example, hydrating vegetables and fruits such as melon, cucumber and leafy greens. These type of fruits and vegetables also make great skin-hydrating foods, plus they contain antioxidants that fight free radicals.


Hydrating foods are those that have a high water content. They’re the opposite of dehydrating foods, which contain lots of sodium but little water, which hydrates better than water or water and other electrolytes combined together.

Electrolytes are minerals (including potassium, calcium and magnesium) that our body needs a good supply every day to support many functions. They’re especially important for regulating normal fluid levels, blood pressure, digestion and muscle contractions.

When we’re dehydrated, we’re missing water and/or other electrolytes, we will feel more fatigue or weak. This is exactly why a diet rich in hydrating foods is a great way to stay energized and sharp, which also helps to support overall health, including digestion. They're also what to eat after a run or workout.


1. Melon (Honeydew and Cantaloupe)

Most types of fruits and vegetables as a melon are water-rich, especially melons including honeydew, cantaloupe and watermelon. Melons contain lots of water, and is a good source of potassium, magnesium, sodium and calcium. Also cantaloupe contains high-level of vitamin C.

How to use it:

Eat some melon after training, as a snack, smoothie or in a breakfast or salad for lunch or dinner,

2. Cucumber

Cucumber is one of the most popular hydrating foods for skin. It’s very high in water, with more than 95 percent of the veggie being made up of H2O, plus it’s a great source of other nutrients including antioxidants such as flavonoids, triterpenes and lignans, along with vitamin C.

How to use it:

Add sliced or diced cucumber to iced water, herbal tea, smoothies, salads or meals.

3. Watermelon

The reason why this fruit is called watermelon, is because it’s super watery. When we eat watermelon, we can feel that this fruit is supplying us with plenty of water. It’s also a good provider of vitamin C.

Another fact about watermelon is the seeds are edible and full of healthy fats, and they contain minerals and some protein.

How to use it:

Similar to cucumber, we can add watermelon to smoothies, beverages such as teas or salads, snacks or all on its own or mixed into fruit salads.

4. Leafy greens

Of all the hydrating foods available, leafy greens are among the healthiest overall, they’re very low in calories but very high in phytonutrients, vitamins and minerals. Greens also contain lots of water, additional electrolytes and some fibre.

While nearly all leafy greens are healthy choices, some of the best include watercress, spinach, kale, arugula and romaine. Eating greens daily is a smart way to increase our intake of magnesium, potassium and calcium as well as antioxidants such as carotenoids.

How to use it:

Enjoy a big salad with different greens every day, or try adding a handful to smoothies or fresh pressed juices. Greens are also great additions to sandwiches.

5. Pineapple

Most tropical fruits are considered hydrating foods, which makes sense considering they grow in locations where it’s very hot and humid.

Pineapple not only contains a lot of water, it’s also one of the best sources of enzymes such as bromelain that assist in digestion. Also, pineapple is high in flavonoids and phenolic acids that contribute to skin, eye, heart and brain health.

How to use it:

Both fresh and frozen pineapple can be used to improve the taste and nutrition content of smoothies, sorbets and fruit salads, and we can also bake with pineapple, add some to yogurt or an acai bowl, or stir some into chia pudding or oats.

6. Oranges

Oranges are an excellent source of vitamin C, but oranges also contain plenty of electrolytes and antioxidants. Oranges are high in the type of flavonoid called hesperidin, which has been shown to help support normal blood pressure and anti-inflammatory .

Oranges and 100 percent orange juice are also great providers of potassium, which balances the effects of sodium in our diet.

How to use it:

Add sliced oranges to fruit salad, hot or iced tea, smoothies. We can also make orange juice at home to make fresh, no-sugar added OJ.

7. Zucchini/Squash

Here’s another water-rich veggie that’s related to cucumbers. Zucchini and squash are about 90% water and low in sugar and carbs, making them a good fit for many types of diets such as paleo and keto diets.

They contain some other nutrients and antioxidants, lutein and zeaxanthin, along with potassium.

How to use it:

Enjoy zucchini, instead of carbs such as pasta, add some to meals, salads, or add to healthy ingredients such as rice, quinoa, beans or tomato sauce.

8. Cauliflower

Even though cauliflower is crunchy and hardy, it contains about 90 percent of water and also high in fibre, vitamin C, potassium, vitamin K and many other essential nutrients.

How to use it:

Add cauliflower to meals, salads or use diced cauliflower as a low-carb rice substitute- boil and mash it to make a healthier mashed potato.


In addition to those 8 recommended fruits and vegetables, 8 other types of water and electrolyte-rich foods to add to our diet include:

1. Celery

2. Strawberries and other berries

3. Mango

4. Kiwi

5. Bell peppers

6. Broccoli

7. Tomatoes

8. Grapefruit


What should you not consume when you’re trying to stay hydrated? First, it’s best to avoid alcohol and caffeine when we’re planning to maintain hydration, we should focus on hydrating drinks and water-heavy foods.

And some natural salt in our diet can be a good thing, but too much sodium in the form of highly processed foods is going to further increase our need for water.

Some foods and drinks to avoid in large amounts:

1. Alcoholic drinks

2. Caffeine drinks- which can increase urination

3. Processed meats, salami, sausage etc.

4. Frozen, canned and jarred foods that are high in sodium

Focus On Eating Some Good Hydration Foods, Feel Good And Better After Running And Workouts, Enjoy Much Better Runs And Training And Better Health!


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