Heatwave Eats: Foods to Ditch and Delicious Swaps

When the temperatures soar, adjusting your diet is crucial for staying healthy and comfortable. A nutritionist’s advice can help you navigate the heatwave by highlighting foods and drinks to avoid and suggesting refreshing alternatives. This guide will help you make informed choices to keep cool, hydrated, and energized during extreme heat.

Why Hot Weather Changes Your Appetite

Hot weather often reduces appetite. According to Phil Beard, a nutritionist at Viridian Nutrition, “Being hot, sweaty, and bothered often reduces our appetite. Digesting food generates internal heat, so eating less helps prevent overheating.” Additionally, the body prioritizes hydration, and hormonal changes during hot weather can also contribute to a reduced appetite.

5 Foods and Drinks to Avoid During a Heatwave

During a heatwave, certain foods and drinks can exacerbate dehydration and increase body heat. Here’s a list of what to avoid:

1. Heavy, Greasy Foods:
   • Why: These foods are harder to digest and generate body heat.
   • Examples: Fried foods, oily meals.
   • Alternatives: Opt for lighter options that are easier to digest, such as grilled chicken or fish.
2. Spicy Meals:
   • Why: Spices raise body temperature, causing excessive sweating and dehydration.
   • Examples: Dishes with hot pepper, chili powder, or strong spices.
   • Alternatives: Choose milder flavors and cooling herbs like mint and coriander.
3. Excessive Protein:
   • Why: High-protein foods require more energy to digest, increasing body temperature.
   • Examples: Large portions of red meat.
   • Alternatives: Lean proteins like fish, chicken, tofu, or lentils.
4. Alcohol:
   • Why: Alcohol is a diuretic, meaning it promotes fluid loss and impairs temperature regulation.
   • Examples: Beer, wine, and spirits.
   • Alternatives: Non-alcoholic beverages like water, coconut water, or herbal teas.
5. Caffeinated Beverages:
   • Why: Caffeine can act as a diuretic, increasing urine output and worsening dehydration.
   • Examples: Coffee, tea, and energy drinks.
   • Alternatives: Caffeine-free herbal teas, fruit-infused water, or electrolyte-rich drinks.

Delicious and Hydrating Alternatives

To combat the effects of heat, focus on hydrating, light, and cooling foods. Here are some excellent choices:

1. Water-Rich Fruits and Vegetables:
   • Examples: Watermelon, cucumber, oranges, strawberries, tomatoes, lettuce, celery, zucchini, bell peppers.
   • Benefits: These foods have high water content and provide essential vitamins and minerals.
2. Yogurt and Smoothies:
   • Benefits: Offer cooling nutrients and can be easily digested.
   • Suggestions: Plain, unsweetened yogurt with fruits or a smoothie with hydrating fruits and vegetables.
3. Chilled Soups:
   • Examples: Gazpacho (a cold tomato-based soup).
   • Benefits: Refreshing and hydrating.
4. Salads:
   • Benefits: Made with hydrating leafy greens, vegetables, and fruits.
   • Additions: Include lean proteins like grilled chicken or chickpeas for a complete meal.
5. Coconut Water:
   • Benefits: Replenishes lost electrolytes.
6. Herbal Teas:
   • Examples: Peppermint, hibiscus, lemon balm, chamomile.
   • Benefits: Cooling and caffeine-free.
7. Infused Water:
   • Examples: Water infused with lemon, mint, cucumber, or berries.
   • Benefits: Adds flavor and encourages hydration.
8. Electrolyte-Rich Beverages:
   • Examples: Sports drinks, hydration tablets (like Nuun) added to water.
   • Benefits: Replace electrolytes lost through sweat, especially during physical activity.
9. Lean Proteins:
   • Examples: Grilled chicken, fish, tofu, lentils, beans.
   • Benefits: Lighter protein sources are easier to digest and provide sustained energy.
10. Probiotic-Rich Foods:
    • Examples: Yogurt, kefir, kimchi, sauerkraut, fermented rice water, buttermilk.
    • Benefits: Promote gut health and provide natural cooling.

The Importance of Hydration

Staying hydrated is critical during a heatwave. Here are some tips to ensure you’re getting enough fluids:

• Drink Plenty of Water: Aim for at least 8-10 glasses of water each day, increasing your intake if you’re active or spending time outdoors. Men should aim for 15.5 cups (125 ounces) of fluid per day; women should aim for 11.5 cups (91 ounces) per day.
• Drink Before You’re Thirsty: Thirst is a sign that you’re already dehydrated, so drink fluids regularly throughout the day.
• Carry a Water Bottle: Keep a water bottle with you and refill it often to make it easier to stay hydrated on the go.
• Set Reminders: Use your phone or a water tracking app to remind you to drink water at regular intervals.
• Monitor Urine Color: Light-colored urine is a good sign that you’re well-hydrated, while dark urine indicates dehydration.

Additional Tips for Eating During a Heatwave

• Eat Smaller, More Frequent Meals: This helps prevent overheating and aids digestion.
• Choose Fresh, Seasonal Foods: These are often more hydrating and nutrient-rich.
• Limit Processed Foods: Processed foods are often high in sodium and low in water content, which can contribute to dehydration.
• Avoid Sugary Drinks: Sugary beverages can cause spikes and crashes in blood sugar levels and may also dehydrate you.
• Listen to Your Body: Pay attention to how different foods and drinks make you feel and adjust your diet accordingly.
• Consider Adding Salt (in Moderation): In extreme heat, you lose electrolytes through sweat. A small amount of added salt can help retain fluids, but consult a healthcare provider, especially if you have underlying health conditions.
• Don’t Overdo Cold Drinks: Extremely cold drinks can sometimes cause stomach discomfort. Opt for cool, rather than ice-cold, beverages.

Expert Advice

Nutritionists emphasize the importance of gut health, hydration, and mindful eating during the summer. Focus on seasonal foods, drink plenty of water, and avoid processed and heat-generating items to stay fit and healthy. As Dr. Anjali Phatak, Director and Senior Clinical Nutritionist at Nutripulse Jaipur, advises, maintaining the right diet and hydration is crucial to avoid heat-related illnesses.

Recipes for Staying Cool

1. Cucumber and Mint Salad: Combine sliced cucumbers, fresh mint leaves, a drizzle of olive oil, and a squeeze of lemon juice. This salad is refreshing and hydrating.
2. Watermelon Smoothie: Blend watermelon chunks with a bit of lime juice and a few mint leaves for a cooling and hydrating smoothie.
3. Gazpacho: Blend tomatoes, cucumbers, bell peppers, onions, garlic, olive oil, and vinegar for a chilled, nutrient-packed soup.
4. Fruit-Infused Water: Add slices of your favorite fruits (such as strawberries, lemons, or cucumbers) to a pitcher of water and let it sit for a few hours to infuse the flavors.

Conclusion

Adjusting your diet during a heatwave is essential for maintaining your health and well-being. By avoiding heavy, spicy, and dehydrating foods and drinks and choosing hydrating, light alternatives, you can stay cool, energized, and comfortable. Remember to prioritize hydration and listen to your body’s needs to beat the heat effectively.