After waiting so long for summer, the sustained warm weather is finally here.
While this is much better than a rainy and chilly August, the rising temperatures can have an impact on your body – and it’s a good opportunity to take care of your health.
If you find your appetite diminishes in the heat, you’re not alone. “Your body works hard to stay cool in hot weather,” explains George Sandhu, assistant pharmacy manager at Well Pharmacy.
“Digesting food generates heat, so your body may reduce your appetite to avoid further increases in your body temperature and keep your body cooler. High temperatures cause you to sweat more, which leads to fluid loss and dehydration. Dehydration can affect your body’s fluid balance and cause you to feel less hungry.”
Make sure you drink plenty of fluids to avoid dehydration. The foods you eat—and those you avoid—can help keep you feeling fresh on muggy days.
What is there to eat…
It may go without saying, but in hot weather, hydrating foods are a must. “Fresh fruits and vegetables with high water content, like watermelon, cucumber, oranges and berries, will help you stay hydrated,” advises Sandhu.
Dr Unnati Desai, national head of GP services at Nuffield Health, is a particular fan of eating (or drinking) watermelon. Not only are they over 90% water, but she says they also contain “other important minerals, vitamins and nutrients” such as vitamin C, electrolytes, fibre and amino acids.
“This means that in addition to keeping us hydrated, it also improves digestion, skin and eye health, and strengthens the immune system. It also has anti-inflammatory and relieves oxidative stress in the body, promotes overall physical and mental well-being, supports muscle repair and joint and bone health, and helps lower cholesterol and blood pressure,” adds Desai.
Registered dietitian Lara Buckle is a fan of leafy greens when the thermometer rises. Things like “lettuce and spinach have a high water content, which helps with hydration,” she says. “They’re also high in fiber, which aids digestion, and contain important minerals like magnesium and potassium, which are crucial for fluid balance and muscle function.”
“The iron content of spinach supports healthy blood cells and good energy levels. Lettuce, especially iceberg lettuce and romaine lettuce, is low in calories but high in water, making it perfect for hydrating salads.”
If you want to add water-rich foods to your salad, Buckle recommends radishes (which are about “95% water, making them one of the most hydrating vegetables. They also contain vitamin C, potassium and antioxidants that support immune health and hydration”); zucchini (which “can be eaten raw in salads or cooked in various dishes to increase hydration”); tomatoes (about 93% water and high in “vitamin C, potassium and fiber”) and peppers – great in salads but also filling as a crunchy snack.
But it’s not just fresh fruits and vegetables that can help you stay hydrated and cool down in warm weather. Sandhu recommends lean proteins “like chicken, fish, tofu and legumes” as they’re “easier to digest.”
Similarly, he adds, “Foods like brown rice, quinoa and whole grain bread provide sustained energy without feeling heavier.”
What you should avoid…
“During a heatwave, it is advisable to avoid certain foods that may affect your well-being or place additional stress on your body,” advises Sandhu.
This may include heavy, fatty foods – such as fried foods, fatty meats and creamy dishes – as these “can be difficult to digest and generate more body heat, making you feel hotter and more uncomfortable.”
And if you don’t eat spicy food regularly, a heatwave may not be the time to start. “While spicy food can make you sweat and potentially cool you down, it can also initially raise your body temperature and cause discomfort, especially if you’re not used to it,” says Sandhu.
This may seem obvious, but you would also do well to avoid salty foods – such as “chips, processed snacks and fast food” – in warm weather, as these “can contribute to dehydration and lead to increased thirst,” according to Sandhu.
And although you may not Eat Alcohol and caffeine, you should also watch your consumption. Alcohol “dehydrates your body, which is especially problematic in hot weather when you are already losing fluids through sweating,” says Sandhu, and caffeine “can have a diuretic effect, leading to increased fluid loss and potential dehydration.”