1. Sipping Points: The Latest Research On How To Prevent Dehydration - And Boost Your Running Performance
July 2010 issue of Runner's World
By Karen Asp
Runners know it's important to stay hydrated to run their best, especially in the summer. To really improve performance, you need to be more than a casual sipper. A number of recent studies offer runners smarter ways to stay hydrated while also giving their running a boost. Here's how you can apply some of these strategies to your own hydration plan and run your best all summer long:
- Pre-Hydrate To Run Fast
- Go Cold For Longer Runs
- Stay On Schedule
- Just Have A Sip
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2. Eat Your Water: Hydrating Foods Provide Plenty Of Fluid And Healthy Nutrients To Fuel Hot Summer Runs
July 2011 issue of Runner's World
By Leslie Goldman
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. Besides being water-rich, vegetables, fruits, and a few other key foods contain nutrients that can boost a runner's performance and health. In addition to filling your water bottle, add these foods to your diet for hydration, nutrients, and a tasty change of pace:
- H2O+ Electrolytes - Cantaloupe, Peaches, Strawberries
- H2O + Vitamin C - Watermelon, Kiwi, Citrus
- H2O + Cancer Defense - Tomatoes, Broccoli
- H2O + Recovery - Pineapple, Cherries
- H2O + Immunity - Yogurt, Kefir
- H2O + Digestion – Beans
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