Summer is the time for runners to indulge in food, thus making it the best season for runners, writes Nandini Reddy
Hot and humid weather is always a big deterrent for runners. As the sun bears down, there is one
aspect that runners do love about the summer – the ability to indulge in summer foods. Getting
dehydrated and exhausted in the summer is easy. We get the freshest fruits and vegetables to
indulge in every summer and these help in lowering the core temperature and refuelling our bodies.
Refreshing the body doesn’t need electrolyte drinks, tabs, powders and pricey bottled drinks during
the summers because of the availability of fresh foods in abundance.
Sweat doesn’t just remove water from the body but also essentials nutrients. So, it is important to
eat the right kind of foods in the summer. Generally hot weather tends to kill appetite and its very
important to ensure that you get adequate nutrition. Even if don’t feel like indulging in a heavy meal
of protein and carbs, you should include the below foods.
Summer brings a whole host fruits – watermelons, mangoes, strawberries and plums. Watermelon is
the best fruit for ensuring that you hydrate and regain your nutrients. Lycopene content in the fruit
helps in preventing sun damage to the skin cell. Plums help in improving the immune system and
prevents summer diseases. For runners it’s a great fruit for ensuring a healthy gut. While mangoes
need to be consumed in moderation, this fruit is rich in selenium and iron, thus making it a very
important addition to a runner’s diet.
The vegetables with high water content such as cucumber, zucchini and all the gourds, make for
great summer foods. The foods are good for digestion, replenish lost nutrients and helps in purifying
the blood. All the vegetables have a cooling effect on the body and help reduce the core
temperature. Leafy vegetables like Spinach and Amaranth are good to fight off the ill effects of
The berries in the summer are perfect for summer smoothies. You can combine strawberry with
yogurt or almond milk to create a nutritious smoothie that makes for a great post-run drink. The
popular mango lassi is also a perfect drink to beat the summer heat. Dark chocolate is also a great
addition to your smoothies. This is the best food to quell hunger pangs and it packs a whole lot of
Seasonal fruits and vegetables are the best as they provide the right nutrition that you need to
rehydrate and fuel your body for your running training during the summer.
ABOUT THE AUTHOR
An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.