The sun has been beating down on us all this summer, and while it’s easy to stuff your face with ice cream, doing so will probably make you even more dizzy during a heat wave.
In fact, many of us have no appetite at all when it’s very hot. This is because our body tries to regulate its temperature by reducing digestion, which generates heat in the body. To stay cool while the weather rises above 30 degrees Celsius, follow these nutritionist-vetted tips.
1. H2O
Drink as much water as possible. This means 6 to 8 glasses or as much as you can tolerate. You can achieve this with tap water and drinks like milk, but dairy can be harmful in hot weather.
2. Sports drinks
Drink energy and sports drinks if you exercise outdoors. You don’t need to stop exercising completely during a heat wave, but staying hydrated and conserving your electrolytes is essential. Fill them with ice cubes containing frozen fruit or delicious herbs like mint or basil, so they stay fresh and gain some flavor.
3. Foods with water
Eat light and hydrating foods. They will keep you energized throughout the day. This includes strawberries, cantaloupe, lettuce, cucumber and celery. Who doesn’t love a refreshing glass of cucumber water or a fruit smoothie?
4. Make winter meals summer-appropriate
Turn winter main dishes into summer dishes! Winter meals typically include hydrating (but warming) foods, such as oatmeal, soup, and stews. Chill those foods and use seasonal summer ingredients to stay nourished and quench thirst. A gazpacho soup will refresh you, as will a pea and mint soup.
5. Soak everything in citrus.
Add citrus-based marinades to meat and fish. Doing so breaks down the protein structure and makes the fiber in these meats more digestible. Plus, who doesn’t love a good citrus blend?
6. Get creative with the salad
Salad is your best friend! You can fill it with fresh and nutritious ingredients full of refreshing textures. Many salads also contain hydrating vegetables, which is helpful.
7. Spices are a no-no
Avoid spicy food. If you love that spice in your life, it’s probably hard to hear, but eating cloves, chili peppers, cinnamon, or other spicy foods can increase your metabolism and prevent the cooling effects of everything you digest.
