Heatwave? Here’s a Viridian guide to what to eat and drink during the hot weather

Refuel your liquids with Viridian Electrolyte Fix Liquid

Whilst many people may enjoy the rising temperatures, the hotter weather can also bring a loss of appetite and the feeling of being more dehydrated. Be it a ‘mini heatwave’ or one that’s longer than we’re used to, trying to cope in the heat can leave us reaching out for cold foods and chilled drinks to help cool down. By making small changes to your diet, you can make daily life, less uncomfortable – and make sure we’re still getting the nutrients to keep our bodies functioning. Viridian Nutritionist Phil Beard explains the do’s and don’ts to eating and drinking in a heatwave.

Why do I want to eat less during hot weather?

Being hot sweaty and bothered often reduces our appetite. Digesting food generates internal heat, so eating less helps prevent overheating. The body also prioritises hydration in the heat, meaning we are likely to drink more, even mild dehydration can suppress hunger. Hormonal changes during hot weather, such as lower ghrelin (the hunger hormone), contribute to reduced appetite.

Psychologically, people prefer lighter, cooler foods in summer, and culturally, hot weather is associated with refreshing meals. Evolutionarily, eating less in heat may have helped early humans stay cooler and more agile. Overall, reduced appetite in heat is normal, as long as you're staying hydrated and getting key nutrients.

What kinds of foods and drinks should I avoid during a heatwave?

During a heatwave, avoid heavy, greasy foods, spicy meals, and excessive protein, as they generate body heat and are harder to digest. Limit alcohol, which dehydrates and impairs temperature regulation, and go easy on caffeine and tea, which can worsen dehydration. Extremely cold drinks may also cause stomach discomfort.

Extremely cold drinks may also cause stomach discomfort.

What would you recommend eating during a heatwave?

Focus on hydrating, light foods during a heatwave. Eat water-rich fruits and veg like watermelon, oranges, and cucumber, along with leafy greens and raw veggies. Yoghurt and smoothies offer cooling nutrients, while chilled soups like gazpacho are refreshing and hydrating.

What is the best thing to drink during a heatwave?

Drink plenty of water regularly, even if you’re not thirsty. Coconut water replenishes lost electrolytes, and iced herbal teas like peppermint or hibiscus are cooling and caffeine-free. Squash or water infused with lemon, mint, or cucumber adds flavour while keeping you hydrated and helping your body stay cool.

Electrolyte loss occurs during excessive sweating and hot weather, as well as doing sporting activities or workouts.

You can refuel your liquids and maintain your body’s natural mineral balance with Viridian Electrolyte Fix Liquid which contains potassium, chloride, magnesium and sodium in the right proportions necessary for your body, and no additives or preservatives. The minerals are naturally sourced from the Great Salt Lake, in Utah. Replenishing lost minerals is a great way of balancing fluid throughout the body.

Are energy drinks the same as electrolyte drinks and will they help during the hot weather?

Energy drinks and electrolyte drinks serve different purposes. Energy drinks typically contain caffeine, stimulants, and high levels of sugar or sweeteners. While they may boost alertness, they can also act as diuretics, potentially leading to dehydration and mineral loss. In contrast, electrolyte drinks are designed to replenish essential minerals like sodium, potassium, and magnesium lost through sweat. During hot weather, it's best to rely on electrolyte formulas rather than energy drinks, which should only be used occasionally. 

Sleeping can be difficult when it's hot. Are there any foods that can help me sleep during a heatwave?

Warmer nights can make it difficult to get to sleep, but certain foods and drinks may help. Cherries and tart cherry juice are natural sources of melatonin, which promotes sleep. Bananas, oats, and Greek yogurt provide magnesium, potassium, and calcium, nutrients that help relax muscles and support melatonin production. Lean proteins also contain amino acids that are brilliant for sleep like glycine and tryptophan. 

Cherries and tart cherry juice are natural sources of melatonin, which promotes sleep.

Calming drinks like chamomile tea, warm milk, or almond milk can ease you into sleep, while staying moderately hydrated with water is important. Avoid caffeine, alcohol, spicy foods, and heavy meals before bed, as they can raise body temperature and disrupt sleep during hot weather.

TIP: If you don’t regularly have tart cherry juice at home, then a supplement can be an alternative way to help your body obtain melatonin or increase melatonin production. Look for a powder formulation which you can stir into water or juice to create a bedtime tonic. Opt for a blend containing Morello cherry and magnesium ingredients in a therapeutic dose.

Conclusion: 

The hot weather can impact how we feel and influence the way our body functions. Keeping well hydrated is essential and making healthy swaps during the hot period will benefit your wellbeing.  By making some changes to your diet, it will help you cope better in the heat when the temperatures rise.

Supplements can be a handy way to help you top up on key nutrients and refuel your liquids. Look for a clean formulation supplement containing active ingredients and no additives, which is formulated by expert nutritionists. You can also visit your independent health store for diet, lifestyle and supplement advice. Find your nearest one at www.findahealthstore.com

 

Author: Phil Beard, BSc (Hons), MSc, is a Nutritionist, Speaker and Trainer at Viridian Nutrition. He holds a Master’s degree in Nutrition and Health.

 

The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.