As temperatures soar, our bodies face added stress in regulating internal heat, often leading to fatigue and reduced appetite. Registered nutritionist Lily Keeling, senior recipe development manager for Green Chef UK, offers tailored nutritional guidance to help you stay fit and comfortable during the heat.
“When the weather heats up, digestion generates additional body heat, so heavy meals can leave you feeling sluggish,” explains Lily. “Opting for lighter meals rich in vegetables, lean proteins, and whole grains can be much easier to digest. Salads with protein, grain bowls, wraps, or yoghurt-based breakfasts are excellent choices during hot spells.”
Hydration is critical. Lily points out that “we lose more fluids and electrolytes through sweat when it’s hot, and even mild dehydration can quickly affect your energy, concentration, and mood.” She recommends not just drinking water but also consuming high-water-content foods like cucumber, watermelon, strawberries, tomatoes, and lettuce to boost hydration naturally.
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Hot weather diverts blood flow toward the skin to cool the body, which can cause tiredness or lethargy. Lily warns against relying on sugary snacks and drinks for quick energy, as they can cause energy crashes. Instead, she suggests balanced meals with protein, fiber, and slow-release carbohydrates — such as eggs, beans, tofu, chicken, or yoghurt — to sustain energy and fullness.
Highly processed, salty foods like crisps, instant noodles, and ready meals can worsen dehydration and bloating, especially if fluid intake is low. Eating very large meals may also raise your body temperature because digestion itself produces heat. Smaller, lighter meals spread throughout the day tend to feel better during a heatwave. Alcohol should be limited as it increases fluid loss and hampers temperature regulation.
To replenish nutrients lost through sweating, Lily recommends foods rich in potassium, magnesium, and sodium. Bananas, yoghurt, leafy greens, beans, and lightly salted dishes help restore electrolyte balance and support muscle function. Refreshing frozen treats like frozen grapes, yoghurt bark, or homemade fruit ice lollies can cool you down while contributing to hydration.
“Consistency matters,” says Lily. “Instead of waiting until you feel very thirsty or hungry, eat and drink regularly. Keep meals simple, include hydrating foods, and ensure sufficient fiber and protein to maintain energy, hydration, and overall wellbeing during hot weather.”
Lily also shares her personal favorites for staying refreshed: “I keep hydrated with plenty of water, sometimes infused with mint, lemon or cucumber. For food, I enjoy a peach and burrata salad topped with crunchy seeds and nuts, crudités with houmous—especially celery—and cucumber for extra hydration. And an occasional fruit-based ice lolly, preferably homemade, is always a treat.”