Diet for Hot Weather: What to Eat to Get Through Scorching Days?

Why is proper nutrition during hot weather important?

It is quite natural to feel low on energy and weakened during heatwaves. However, a well-balanced diet rich in nutritious foods can help ease unpleasant symptoms, support the functioning of vital organs and – most importantly – help prevent health issues, which tend to occur more frequently in hot weather.

Here are the biggest challenges for the body during hot days:

1. Dehydration and overheating

During heatwaves, the body works hard to maintain an appropriate internal temperature. This happens primarily through sweating, which naturally leads to fluid loss. The demand for water and electrolytes increases, and if this is not met, it can result in overheating or dehydration. These conditions can have very serious consequences and, in extreme cases, lead to heatstroke or organ failure, including of the kidneys, heart, or brain.

2. Strain on organs and worsening of medical conditions

Heat indirectly burdens vital organs, especially the heart and kidneys. Faster fluid loss and dehydration caused by high temperatures negatively affect kidney function, making it harder for them to filter blood. In addition, the loss of essential minerals such as sodium and potassium can disrupt the electrolyte balance, significantly impacting organ function. Hot days are particularly difficult for people
with kidney conditions – but not only them! Even healthy individuals may feel an increased strain on the kidneys. Proper hydration and avoiding toxic substances, such as alcohol, can best support kidney function.

In response to high temperatures, the body dilates blood vessels and lowers blood pressure, which forces the heart to work harder. At the same time, the loss of a large amount of water can disturb the electrolyte balance, increasing the risk of arrhythmias, blood clots, as well as heart attacks and strokes. For this reason, individuals with cardiovascular diseases are particularly at risk during heatwaves and should pay special attention to proper nutrition and regular hydration.

3. Risk of food poisoning

Hot weather and food pose a less obvious health risk, more related to external environmental factors than the condition of the body. High temperatures encourage bacterial growth in poorly stored food, increasing the risk of food poisoning. Particularly vulnerable are products such as raw meat, dairy, seafood, or fish, in which Salmonella can develop. In summer, we are more inclined to eat out. It is advisable to choose trusted places that maintain food hygiene, to minimise the risk of undesirable ailments.

Food poisoning during heat can be especially severe. Dehydration caused by diarrhoea or vomiting can occur more rapidly, since the body already loses a significant amount of water and electrolytes through sweat. Any infections accompanied by a raised body temperature may prove particularly dangerous in summer.

4. General discomfort

The symptoms and ailments mentioned above represent both extreme and very real threats to health. However, during hot weather, most people may experience the following symptoms:

• Swelling, caused by blood vessel dilation and water retention in the body.
• Dizziness or even fainting, due to lowered blood pressure.
• Fatigue and difficulty concentrating, as the body focuses its energy on maintaining the correct body temperature, along with the effects of dehydration.
• Shortness of breath, which may occur with exacerbated chronic conditions or due to dry air.
• Rapid heartbeat, resulting from a drop in blood pressure and electrolyte imbalances.
• Nausea and loss of appetite, linked to insufficient hydration and the body directing its “energy” toward cooling rather than digestion.

Health risks associated with heatwaves can be reduced by avoiding open, sunlit areas, staying in air-conditioned rooms, wearing appropriate clothing, and above all – by proper nutrition.

What to eat and drink during a heatwave: Theory and practice

1. Stay hydrated

Proper hydration is crucial during a heatwave. The foundation of your fluid intake should be water, which can be made more appealing with flavourful additions such as:

• fresh cucumber,
• mint (menthol in mint additionally activates cold receptors in the body, giving a temporary feeling of refreshment),
• citrus fruits,
• herbs, e.g. rosemary,
• frozen fruit, such as raspberries or blueberries.

Water should be the base of hydration, but it’s also worth consuming fluids in other forms. During hot weather, it is recommended to reach for light infusions, smoothies, and shakes, as well as homemade lemonade and sugar-free iced tea. Dairy products such as buttermilk, kefir or drinkable yoghurts also work well. On hot days, it is best to avoid sugary fizzy drinks, energy drinks, and excessive amounts of coffee. For additional hydration, drinks with electrolytes, isotonic drinks, or homemade isotonic beverages can also be helpful.

According to official guidelines, during heatwaves, it is recommended to drink approximately 35–40 ml of water per kilogram of body weight. For a person weighing around 70 kg, this means drinking at least 2.5 litres of water. Depending on your level of physical activity, your needs may be even higher.

Read also: 6 Tasty Alternatives to Water (Not Just for Summer!)

2. Choose foods rich in potassium, calcium, and magnesium

A diet full of potassium, calcium, and magnesium is generally beneficial for health, so it is worth regularly eating foods that are rich in these minerals. However, during a heatwave, when the body is more prone to losing electrolytes quickly, it becomes particularly important. To replenish these minerals, consider including the following foods in your diet:

• tomato juice (260 mg potassium),
• bananas (358 mg potassium),
• avocado (485 mg potassium),
• oranges (181 mg potassium),
• peaches (363 mg potassium),
• kale (47 mg magnesium, 491 mg potassium, 157 mg calcium),
• oats (129 mg magnesium, 379 mg potassium),
• pumpkin seeds (919 mg potassium, 262 mg magnesium),
• milk (125 mg calcium),
• soya drink (approx. 120 mg calcium).

3. Eat small but regular meals

During hot weather, many people feel less hungry – a natural reaction of the body as its energy is focused on trying to cool itself and maintain a steady temperature. On hot days, it is advisable to choose light and smaller meals that quickly provide essential nutrients without burdening the digestive system.

Particularly effective options include:

• vegetable and fruit salads,
• light soups (e.g. tomato cream, barley soup, or cucumber soup),
• cold soups (e.g. gazpacho, classic cucumber cold soup, or melon cold soup – recipe provided later in the article),
• shakes and smoothies,
• cottage cheese or curd cheese with vegetables.

It is better to avoid fried and heavy meals.

4.  Don’t forget about protein

Do you find yourself reaching for smaller meals and snacks more often in hot weather and cooking full meals less often? Don’t forget to ensure they provide enough protein. This macronutrient is just as important on hot days as it is in colder weather. However, with a reduced appetite, your protein intake may fall short. Dairy is a good choice – it is rich in protein, affordable, and has refreshing properties. Excellent options include skyr, buttermilk, milk, or kefir.

5.  Choose fruit and vegetables with the highest water content

Virtually all fruits and vegetables are superfoods during heatwaves. They are healthy, rich in minerals, fibre, and antioxidants, and during summer they are widely available and reasonably priced. A major advantage is their high water content, which effectively helps replenish essential fluids in the body. Here are examples of fruit and vegetables with the highest water content:

• cucumber (96% water),
• tomato (95% water),
• radish (95% water),
• courgette (95% water),
• lettuce (95% water),
• pepper (92% water),
• watermelon (92% water),
• strawberries (approx. 90% water),
• grapefruit (91% water),
• peaches (approx. 90% water),
• pineapple (approx. 90% water),
• oranges (approx. 90% water),
• plums (approx. 90% water),
• melon (approx. 90% water).

What to avoid on hot days: Key guidelines

Here is a list of products best avoided during hot weather:

1. Avoid alcohol

High temperatures and alcohol are a truly dangerous combination. Heat increases the risk of dehydration, and alcohol is a diuretic, which only worsens the condition. Drinking alcohol can also cause electrolyte imbalances, raising the risk of problems with the heart and kidneys. Additionally, the effects of alcohol are intensified at high temperatures, and its impact on cognitive functions is more noticeable.

Try to limit alcohol consumption on hot days. Take advantage of the growing trend for Nolo drinks – alcohol-free alternatives to alcoholic beverages. If, despite the risks, you decide to drink alcohol, do so in moderation and remember to stay hydrated.

2. Limit caffeine

Caffeine has a diuretic effect, so it can contribute to fluid loss and increase the risk of dehydration. You don’t have to give up coffee or other caffeinated drinks entirely, but make sure you drink more water at the same time. If you consume caffeine in large amounts – close to the upper safe limit of 400 mg per day – consider temporarily switching to more mildly stimulating drinks such as matcha, cereal coffee, or cocoa.

3. Avoid fatty, fried, and salty foods

On hot days, it is especially advisable to steer clear of heavy, hard-to-digest meals. Fried food can intensify feelings of sluggishness and fatigue, and calorie-rich meals may slightly raise body temperature – something you want to avoid when your body is already working hard to stay cool.

Fatty and fried foods are also often high in salt (sodium). While sodium needs may slightly increase in hot weather, too much salt in the diet can have negative long-term health effects, such as high blood pressure or kidney problems. On hot days, a salty diet can also disrupt electrolyte balance, worsen swelling and dehydration, and cause discomfort.

4. Limit sugary, fizzy drinks

While a sweet, cold, fizzy drink might seem like a good idea on a hot day, the refreshing effect is only an illusion. Water or light herbal infusions are a much better choice to quench your thirst and provide hydration. Fizzy and sugary drinks can also “mask” hunger, making you more likely to reach for them instead of foods rich in electrolytes and valuable nutrients.

Light meals for hot days – Recipes

Looking for inspiration for ideal dishes on scorching days? Here are three recipes that will provide valuable nutrients, refresh you, and won’t burden your body.

Protein mousse with summer fruits

Ingredients (2–4 servings):

• 350 g natural yoghurt,
• 150 g skyr yoghurt (natural or vanilla),
• 400 ml water,
• 2 sugar-free jellies – e.g. raspberry or lemon flavour,
• optional: 20 g erythritol or xylitol,
• 300 g of any berries: blackberries, raspberries, strawberries, currants, blueberries, or bilberries.

Preparation:

1. Boil water in a kettle. Dissolve the jelly (and optional erythritol) in the hot, but not boiling water. Set aside to cool.
2. Rinse the fruit under running water.
3. Using a mixer, blend the jelly, then add the natural yoghurt and skyr. Mix for several minutes until you get a fluffy mousse.
4. Transfer the mixture into a glass dish, add the fruit, and place in the fridge for at least 4 hours until set.

Macronutrients (1 of 2 servings):

• Energy: 250 kcal
• Protein: 28 g
• Fat: 5 g
• Carbohydrates: 21 g

Homemade mango ice cream with cottage cheese

Ingredients (2 servings):

• 1 tub of low-fat cottage cheese,
• 300 g frozen mango,
• 1 tablespoon maple syrup,
• a pinch of cardamom (optional).

Preparation:

1. Add the frozen mango and cottage cheese to a high-powered blender. Add the maple syrup.
2. Blend thoroughly until you get a smooth, creamy mixture with no lumps.
3. Season with a pinch of cardamom and mix. You can eat the mousse immediately or freeze it for a more “ice cream-like” texture.
4. Transfer to a container and place in the freezer for approx. 1–2 hours. After this time, remove, blend again and mix to a smooth, creamy consistency.

Macronutrients (1 of 2 servings):

• Energy: 175 kcal
• Protein: 10 g
• Fat: 3 g
• Carbohydrates: 27 g

Melon cold soup to refresh you on hot days

Ingredients (2-3 servings):

• half a large melon or 1 small melon,
• 1 large cucumber,
• 1 avocado,
• 300 ml buttermilk,
• 1 lime,
• a pinch of salt,
• 1 teaspoon freshly ground black pepper,
• a few ice cubes,
• optional: chilli flakes, leaf vegetables for garnish, e.g. mint.

Preparation:

1. Peel the melon and remove the seeds. Chop half into smaller pieces and add to a blender. Dice the other half and set aside.
2. Peel the cucumber and add to the blender. Add the avocado flesh and buttermilk.
3. Blend all ingredients thoroughly.
4. Season with lime juice and zest, salt, pepper, and (optionally) chilli flakes.
5. Serve with the diced melon, ice cubes, and leaf vegetables.

Macronutrients (1 of 2 servings):

• Energy: 275 kcal
• Protein: 9 g
• Fat: 12 g
• Carbohydrates: 37 g

Tip: If you would like to boost the protein content of this meal, serve the cold soup with a cooled soft-boiled egg or ricotta cheese.

Finally – remember, you don’t have to give up on staying active on hot days, but it’s worth approaching it wisely. With the MultiSport card, you can use summer pools or rent a standup paddleboarding. And if you keep putting off activity for “some other time,” check out our tips and say STOP to sportcrastination!

References:

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