NUTRITION

When the temperature rises, reach for foods that will hydrate and provide allimportant nutrients. Kate Percy has four, guaranteed thirst-quenching recipes

Idon’t know about you, but I find keeping well-hydrated a massive challenge. Especially during the summer months or when I’m training intensively. Of course, it’s not just water we need for good hydration, we lose electrolytes such as sodium, potassium, chloride and magnesium when we sweat and these are vital for our bodies

to function properly, and that’s why we often crave salt after endurance. The great news is that many foods not only have an extremely high water content, but also have the advantage of being crammed with those all-important minerals we lose when we sweat.

Take watermelon for example, in this fast, fresh and fabulously light Watermelon and feta salad.

Containing 97% water, it’s also rich in natural sugars, potassium and vitamin C. Combined with salty feta cheese, this salad provides almost 900mg sodium and 560mg potassium, as well as calcium and magnesium and a healthy portion of protein. Perfect for effective post-exercise rehydration and recovery.

Next up, I bring you a nutritional powerhouse of a recipe – Mediterranean stuffed peppers. Red peppers not only have a high water content, they’re also extremely rich in vitamin C and potassium. Packed with slow-releasing carbohydrate and fibre to sustain energy levels, this dish is great in its own right or as an accompaniment to grilled fish or lamb chops.

Cold soup? Give it a go, it’s really, really good! And very thirstquenching. A simple blend of raw vegetables, it’s absolutely crammed with vitamins and minerals. The real secret to a great Gazpacho, though, is to use really good olive oil, and (although perhaps just psychological) it always tastes better on a hot sunny day… or in Spain!

And lastly, this delicious Thai pineapple and cucumber salad will not only rehydrate and replace electrolytes, but will also help reduce inflammation. Rich in vitamin C, pineapple contains an enzyme called bromelain which is said to have anti-inflammatory and digestive properties. Enjoy!

Nutritionist and keen amateur athlete Kate Percy set up the #GoFaster campaign in 2009, and now has a website (gofasterfood.com), several books and a new range of Go Bites - allnatural energy balls.