Nutrition Experts on What to Eat During a Heatwave

As a heatwave rolls over North America and parts of Europe, dietitians recommend staying hydrated by eating more fruits and vegetables with higher water content.

Heatwaves are becoming more frequent and intense due to climate change, putting people at risk for heat-related conditions, worsening existing chronic diseases, and increasing the risk of death.

Research suggests that higher temperatures may lower the production of the gut hormone ghrelin, which stimulates hunger in the brain. This can result in a reduced appetite in hot weather.

However, our bodies still need nutritious foods, even if we don't feel like eating. Here's what nutrition experts say are the best foods to eat during a heatwave.

What to eat in a heatwave

During periods of extreme heat, hydration should be the key nutrition goal, according to Suzanne Hyslop, a nutrition specialist with Ocean Recovery. This includes both drinking water and eating foods with a naturally high water content.

Fresh fruits like watermelon, strawberries, peaches, and oranges, alongside salads with cucumbers, tomatoes, and leafy greens, provide fluid electrolytes and micronutrients that support the body's ability to regulate temperature.

Eating smaller or lighter meals more frequently rather than heavy meals can also ease digestive load which otherwise produces internal heat. Cold dishes such as chilled soups, yogurt with berries, or quinoa salads with plenty of vegetables can be refreshing and nourishing without burdening the body in high temperatures.

Suzanne Hyslop

Lindsey Malone, nutrition instructor at the School of Medicine at Case Western Reserve University, says smoothies are a great way to pack hydration, electrolytes, and calories into one easy meal.

She recommends a base of coconut water, frozen fruits, and a protein like Greek yogurt or a clean protein powder.

Jason Eastty, a nutrition specialist, shares the recipe of one of his favorite snacks for hot days. It contains a cup of frozen fruits microwaved for 25 seconds and mixed with a cup of nonfat Greek yogurt with cinnamon and vanilla.

"The fruit will thaw just enough not to be hard to eat, but it's still cold, so it's the perfect healthy treat during a heat wave," he says.

Foods to avoid in hot weather

Some foods and drinks should be avoided during a heatwave, as they may exacerbate the risks associated with extreme heat. For example, high-sodium foods can make it harder for the body to stay hydrated, according to Lisa Schultz, a nutritionist.

Processed meats, salty snacks like pretzels, and heavy, greasy meals can all raise your body temperature and make you feel sluggish.

Lisa Schultz, RD

Nutrition experts who spoke to WellnessPulse recommend limiting alcohol and caffeinated drinks during extreme heat, as they may increase fluid loss and raise the risk of dehydration.

"If you are having a coffee or cocktail, try sandwiching it between glasses of water to help offset the fluid loss. The goal is to stay ahead of dehydration, not play catch-up," says Callie Krajcir, a registered dietitian.

Malone recommends limiting the intake of sugary beverages and sports drinks during the hot weather. Although many sports drinks are marketed as hydration solutions, they can sneak in more sugar than soda.

She tells WellnessPulse, "Unless you're doing prolonged high-intensity exercise, plain water and foods rich in natural electrolytes are often better."

According to Hyslop, spicy foods can also trigger internal heat and make cooling down more difficult.

The takeaway

Eating fresh fruits and vegetables with high water content, such as watermelon, strawberries, cucumbers, and tomatoes, may support hydration during extremely hot days.

Chilled soups, yogurt with berries, or a quinoa salad are nutritious options in a heatwave.

To avoid losing fluids and electrolytes, limit your intake of caffeinated, sugary, and alcoholic drinks and save salty and greasy meals for cooler days.