Top 5 Foods for Runners on Hot days

Here are five delicious and nutrient-rich options for hot summer days that will support your performance and recovery. From refreshing watermelon to protein-rich Greek yoghurt, discover how to optimise your summer nutrition and fully enjoy your summer runs!


Watermelon is a great choice in the summer as it is about 90% water, keeping you hydrated. It also contains important electrolytes such as potassium, which help maintain electrolyte balance and prevent muscle cramps. Another benefit is its high content of antioxidants such as vitamin C, which can minimise cell damage from oxidative stress during running. Last but not least, watermelon is a delicious and refreshing snack option, ideal for runners looking for a quick and natural source of energy to keep up their endurance.


A banana is a guaranteed choice if you need a carbohydrate-rich energy booster before your afternoon run. Moreover, this fruit contains a good portion of the mineral potassium (approx. 400 mg). This is especially important during long runs or in hot temperatures: you sweat a lot and thus lose valuable minerals. Potassium (along with other minerals such as sodium, magnesium and chloride) compensates for this loss and also reduces blood pressure.

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Berries are rich in antioxidants such as vitamin C and flavonoids, which help reduce cell damage from the stress of running and aid your recovery. In addition, they provide fibre which supports your digestion and keeps your blood sugar levels stable, ensuring a steady supply of energy during your run.

Another benefit is the low glycaemic index of berries. This means that your blood sugar level rises slowly and you get long-lasting energy, so that your strength is maintained longer during the run. Not to mention the fact that berries are easy to digest and provide a delicious and refreshing snack option for you, as a summer runner.


Greek yoghurt is ideal for runners in the summer as it is a high-quality source of protein that helps with muscle recovery after running. The lower sugar content stabilises blood glucose levels and provides constant energy during the run. It also contains plenty of calcium, which is important for strong bones and muscle function. As a refreshing post-run option, it can be combined with fresh berries to provide a delicious and nutritious meal or snack that supports athletic performance.


Oat flakes are the optimal solution for summer runners as they provide long-lasting energy and support healthy digestion. Their high iron content improves oxygen supply to the muscles and increases endurance. The easy digestibility prevents discomfort and cramps during the run. They are also versatile and can be incorporated into a variety of meals and snacks to ensure nutritional intake for optimal performance and recovery.

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