Sipping Point

Sipping Point

July 1st, 2012 by Mary Beth Torgerson in Getout Running

Let's be real here: it's hot as hell outside.

Chattanooga Waterfront Triathlon

Sunday, July 8 at Riverfront Parkway

This popular triathlon began more than 25 years ago and includes a 1.5K swim, 42K bike and 10K run. For more information, visit

While you're trying to beat the heat on your next run, don't forget to make hydration a top priority in order to keep your body at an optimal level for performance. Here are three tips to sip on that can keep you running your best all summer long.

Wet Your Appetite:

The Institute of Medicine estimates that 20 percent of our water intake comes from food. To boost your running performance, balance your diet with water-rich vegetables and fruits such as watermelon, kiwi, cantaloupe, peaches, tomatoes, celery and broccoli.

Do This: For a healthy and hydrating meal, toss strawberry slices, broccoli and cherry tomatoes in with lettuce (which is made up of about 90 percent water) and top with balsamic dressing.

Don't Stop the Flow:

It's important to be constantly hydrating even days before a major run in order to prepare your body for the race ahead. The Institute of Medicine determined the average, healthy adult male needs roughly 3 liters (13 cups) of total beverages a day, while an average, healthy woman needs about 2.2 liters (about 9 cups) a day.

Missionary Ridge Road Race

Saturday, Aug. 11 at Bragg Reservation

Proceeds from this 4.7-mile race will be split equally between the local chapter of the American Red Cross and Team Bruner Scholarships. For more information or to register, visit

Do This: Invest in a quality water bottle that has measurements on the side and keep track of every time you refill, rather than measuring by the glass.

Keep It Cool:

Water is just better when it's ice cold. In a 2010 study published in Medicine & Science in Sports & Exercise, runners who had an ice slushy ran about 10 minutes longer than when they just had a cold drink. The drink that was colder lowered participants' body temperature, allowing them to exercise longer.

Do This: For a tasty, endurance-boosting treat on your next hot run, prepare a slushy made with crushed ice and a sports drink by freezing half a bottle of sports drink and topping it off before your run.