When temperatures begin to soar, many of us will instinctively reach for our water bottles to stay hydrated. However, hydrating foods are often overlooked.
Maintaining a balanced diet and fuelling our body is key to warding off the feelings of fatigue and sluggishness that can accompany a heatwave.
We spoke to some experts to find out why our eating habits tend to change during periods of hot weather, and they have also shared their top 10 foods to eat in a heatwave if you are looking for some fresh inspiration.
What tends to happen with people’s eating habits during a heatwave?
“Most of the time during a heatwave, the first thing we tend to notice is that our appetite reduces, which can lead to a reduced dietary intake,” says Sejal Jacob, Nutritionist Resource member and registered dietitian.
“Many of us are drawn more towards fluids, which is your body’s natural mechanism to signal that you need to stay hydrated.”
Why is it important to make sure that we are fuelling ourselves with the right food, as well as water, during a heatwave?
“When we talk about hydration, it does not just come from what we drink as there are so many fruits and vegetables and other water-rich foods that can also help us stay hydrated,” says Jacob.
“It’s all about making sure that you’re choosing foods that are easy to eat and digest when your appetite is reduced, and of course that help maintain hydration.
“We also want to make sure that we are still getting those essential nutrients in during the heatwave and are having a nutritionally adequate balanced diet.”
Here are some foods to consider adding to your shopping list during the heatwave...
“Watermelon helps with hydration during heatwaves because of it has a high water content of over 90%,” says Jacob. “Vitamin-wise, it’s a good source of vitamin C and has some vitamin A in it too, and also encompasses some electrolytes such as potassium.
“It’s easy to eat a slice on its own, but you could also chop it up and put it on some Greek yoghurt and sprinkle some seeds or nuts on top for a bigger snack.”
“Tomatoes are very water rich, so are a very nice, light, refreshing food that can really help with hydration,” says Jacob.
“They contain lycopene, which is one of the antioxidants which gives tomatoes their red colour, and they also contain some vitamin C, vitamin A, vitamin K, potassium and small amounts of folate. They are also a good source of fibre.
“There are so many different types of tomatoes. You could have cherry tomatoes for a snack or chop bigger ones into a salad.”
“Grapes are also very water rich and can be a great snack between meals.” says Jacob.
“Yoghurt is also a very water-rich food,” says Jacob. “There are so many different types of yoghurts with different added vitamin profiles and they are often fortified with calcium or iron, but you don’t need to go all fancy. Simple Greek yoghurt that contains live bacteria which will have a probiotic effect is good.
“A bowl of yoghurt is a great snack and you could also pop some chopped up fruit into it as well.”
“Ice lollies on a hot day make a nice treat, they are cooling and hydrating,” says Kirsty Wood, Nutritionist Resource member and registered dietitian.
“Shop-bought ones are fine, or you could make simple versions yourself if you have the time, energy and headspace.
“Blend your favourite fruit with some coconut water, or yoghurt with a little maple syrup or honey and freeze in moulds overnight.”
“Oranges, lemons, limes, and grapefruit are brilliant heat-weather staples, high in vitamin C and naturally hydrating,” says Wood. “Simply enjoy them as they are to get the fibre benefits, squeeze some into water throughout the day, or use as a base for a light salad dressing.”
“Courgettes are water-rich with around 95% water. They are a good source of vitamin C, vitamin B, and potassium, which support your nervous system, energy levels and cardiovascular health,” says Wood. “When it’s hot, toss raw into salads, or layer into a poke bowl with some protein and roasted veg.”
“Lettuce has a really good water content and contains some vitamins and electrolytes like potassium,” says Jacob.
“There are so many different types of lettuce available, but the Romaine lettuce has a better nutritional and fibre profile and is great in summer salads.”
“Strawberries, raspberries, blueberries, and blackberries have a high water content and are packed with antioxidants, vitamin C, and fibre,” says Wood. “Eat them as they are, stir into plain yoghurt or, if you’re feeling fancy, add frozen berries to water to use as natural ice cubes.”
“Made up of around 96% water, cucumber is one of the most hydrating foods you can reach for when it gets hot,” says wood. “Cucumber is also a source of vitamin K, silica and potassium which all great for cardiovascular health.
“Try it sliced into cold water with mint, layered into a wrap, or blended into a chilled gazpacho.” – dpa
