March 21 2018
Dietitians offer their best nutrition advice for runners in recognition of National Nutrition Month.
Obviously, everyone knows that drinking water is one of the best things you can do to stay hydrated. But so many of my clients tell me that they don’t drink enough water because it’s “boring.” And many flavored waters on store shelves have unnecessary hidden sugars. That’s why I suggest making your own fruit infused water, no sugar added water. Here’s two infused water recipes that take no time to follow.
Makes 3-4 glasses of water
8-ounce bottle of Welch’s 100% Grape Juice
40 ounces Water
Handful of mint leaves (optional)
This recipe is just as simple as filling up an ice cube tray…literally. Pour the contents of an 8-ounce bottle of Welch’s 100% Grape Juice into an ice cube tray and freeze for at least 2 hours. When you’re ready for your Concord grape flavored water, place 4-5 ice cubes in a glass and fill with water. Garnish with a few mint leaves.
Benefits: The ice cubes will naturally flavor the water, and each 8-oz. glass of Welch’s 100% Grape Juice counts as two servings of fruit with no added sugar. Plus, it contains 250 milligrams of natural grape polyphenols and tons of vitamin C. And, as an added bonus for runners, research shows that 100% Concord grape juice helps improve blood flow to working muscles. So not only are you hydrating, but you’re also providing your body with an extra boost of nutrients.
Makes 3-4 glasses
1 small cucumber, sliced
5-6 strawberries, sliced
3 sprigs of mint
40 ounces water
In a large pitcher or mason jar, place the cucumber, strawberries, mint sprigs and water. Cover and refrigerate overnight. The water should taste like a mixture of the 3 ingredients and will stay for 2-3 days. The longer it infuses, the stronger the taste.
Benefits: Not only is the infused water completely devoid of added sugars, but it also now contains vitamin C and antioxidants from the fruit and mint. You can put it in your hydration belt and sip on a nice refreshing flavored water during your hot summer run.