As temperatures soar, registered nutritionist Lily Keeling, senior recipe development manager at Green Chef UK, emphasizes the importance of adjusting our diets to stay healthy and energized. “When the heat rises, our bodies work harder to maintain internal temperature, which can make us feel tired and less hungry,” she explains. Heavy meals can worsen this sluggishness since digestion generates additional body heat, so lighter, balanced meals are preferable.
Lily recommends focusing on vegetables, lean proteins, and whole grains during a heatwave. “Salads with protein, grain bowls, wraps, or yoghurt-based breakfasts are easier to digest and help maintain energy levels,” she says.
Hydration plays a crucial role in coping with the heat. As we sweat more, we lose fluids and vital electrolytes, which can quickly affect our energy, concentration, and mood. “Hydration isn’t just drinking water – high-water-content foods like cucumber, watermelon, strawberries, tomatoes, and lettuce also help keep fluid levels up,” Lily advises.
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She warns against sugary snacks and drinks, which offer only a short-lived energy spike followed by crashes, and highly processed, salty foods that can increase thirst and bloating. Instead, meals with protein, fiber, and slow-release carbohydrates—such as eggs, beans, tofu, chicken, and yoghurt—promote sustained energy and fullness.
Large, heavy meals are discouraged as digestion raises body temperature. More frequent, smaller meals are gentler on the body during hot weather. Alcohol should be limited because it increases fluid loss and hampers temperature regulation.
To replenish important electrolytes lost through sweating, Lily suggests consuming potassium-, magnesium-, and sodium-rich foods. Bananas, yoghurt, leafy greens, beans, and lightly salted meals naturally support hydration and muscle function. Frozen treats like frozen grapes, yoghurt bark, or homemade fruit ice lollies provide both refreshment and hydration.
“Consistency is key,” Lily stresses. “Eating and drinking regularly throughout the day with simple, hydrating foods and balanced nutrients supports overall wellbeing during heatwaves.”
Lily shares her personal favorites for staying cool and nourished: “I keep hydrated with water infused with mint, lemon, or cucumber. For food, I enjoy a peach and burrata salad topped with crispy seeds and nuts, crudités with houmous—especially celery and cucumber—and the occasional homemade fruit ice lolly.”