Soups: Whole fruits and veggies are the most hydrating way to "eat your fluid", but if you're looking for substance that you can chew on, choose a soup that may contribute to your daily fluid needs! Look for low-sodium brands of stock, or even better, make your own. Flavor your soup with plenty of herbs, and spices and sea salt to taste. Fill your soup with many vegetables for a bowl full of hydration.
More: Recipe: Healthy Spicy Vegetable Soup
Hydrating Magnesium Foods
Magnesium is an essential mineral which acts as a cofactor for over 300 enzyme systems, including those that control the metabolism of glucose. Magnesium has a strong independent role in controlling blood pressure and is thought to be an important factor in preventing heart attacks. The most hydrating magnesium rich food is broccoli.
Broccoli is part of the cruciferous vegetable family. It contains 90 percent water and many health supporting compounds which are anti-inflammatory, others protect DNA with their antioxidant capacity, anti-cancer nutrients are found in broccoli and those that help to detoxify the vast number of potential toxins that we encounter each day.
More: Consume Electrolytes and Calories Separately
Performance Fluids
Aerobic exercise may be enhanced when a person is hydrated, especially with cold beverages. A 2008 study published in the journal Medicine & Science in Sports & Exercise stated that, "cyclists who drank cold beverages before and during their workout exercised nearly 12 minutes longer than those who drank warm beverages."
Also, a recent study published this year stated that, "runners who had an ice slushy ran about 10 minutes longer than when they had a cold drink." In both cases, the drink that was colder lowered body temperature and perceived effort, allowing participants to exercise longer. To mimic this at home blend up some brightly colored frozen berries, all natural juice, and a splash of honey, then pour over some shaved ice.
More: Fluid Facts for Athletes
Sport Drinks
Choose a drink that is contains approximately 6 percent carbohydrates, 30 mg of potassium and 100mg of sodium. Make your own flavored, zero-calorie water by filling a water infuser with basil, mint, lavender, citrus, strawberries, or cucumber. Drop into a pitcher of water. Chill 30 minutes to allow the flavors to disperse.
Perfect your nutrition to boost your performance. Sign up for a race near you.
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