Our bodies consist of 50 to 60% water; therefore it is necessary for our survival.  Although experts recommend eight to ten glasses of water daily for proper hydration, many can often find drinking adequate amounts of water to be very daunting.  Drinking water isn’t the only way to stay hydrated, according to the Institute of Medicine, 20 percent of your water intake comes from food. Besides being water-rich, vegetables, fruits, and a few other key foods contain nutrients that can boost a runner's performance and health. Although you can never have too much water, consider alternative sources for hydration by eating water rich fruits and vegetables included in the following list:

H2O + Potassium CANTALOUPE, PEACHES, STRAWBERRIES These fruits are mostly water and rich in potassium, an electrolyte lost through sweat. "Potassium and sodium work together to maintain fluid levels in the body that help regulate your heartbeat and circulation

H2O + Vitamin C  KIWI, CITRUS Vitamin C helps maintain cartilage and joint flexibility, and these fruits provide at least a third of your daily need per serving. It also plays a role in protecting your skin.

H2O + CANCER DEFENSE TOMATOES, BROCCOLI Tomatoes are rich in lycopene; studies link this antioxidant to a reduced risk of lung, stomach, prostate, breast, colon, and cervical cancer. Broccoli is 90 percent water and contains compounds called isothiocyanates that studies have shown to block a defective gene that causes cells to become cancerous.

H2O + Vitamin A WATERMELON Watermelons are made up of approximately 92 percent water and are both refreshing and good for your health. Watermelons also contain many of the important nutrients that your body needs. They are a good source of vitamin A, vitamin B, potassium, magnesium and thiamin.

H2O + FIBER RADISHES A cup of sliced radishes contains 95 percent water and only 19 calories. The same cup of radishes also provides a good source of potassium, folate, fiber and vitamin C, among other nutrients