During the scorching summer months, it becomes increasingly vital to watch what we’re eating in the heat and exercise caution in our dietary choices to ensure we remain energised and hydrated amidst the warmth of summer.

Claudia Le Feuvre, a Nutritional Therapist & Eating Psychology Coach at Goldster, provides her essential tips to help:

Eating in the heat

  • Stay hydrated: In the face of rising temperatures, it’s crucial to keep yourself hydrated. Drink plenty of water throughout the day to replenish fluids lost through sweating. Aim for a minimum of 8-10 glasses of water daily. If you’re looking for variety, explore herbal teas and infused water. My favourite infusion is water with fresh mint, ginger and cucumber ribbons. Prepare a big jug at night for the next day so it is fully infused. Remember we tend to be most dehydrated when we wake up in the morning, so it’s important to start the day with a couple of glasses of water.
  • Embrace hydrating foods: Hydration doesn’t just come from liquids; certain foods can also contribute to your overall water intake. Including hydrating fruits and vegetables in your meals is a great idea. Watermelon, cucumber, celery, strawberries, oranges, peaches, nectarines, tomatoes, and leafy greens like lettuce and spinach are prime examples of foods with high water content. They not only hydrate you but also provide essential nutrients to support your well-being.
  • Opt for light, cooling meals: During warmer weather, heavy and calorie-dense meals can make you feel sluggish. Instead, consider choosing light and refreshing options. Create vibrant salads with an array of colourful vegetables, incorporate lean proteins like grilled chicken or fish, and include healthy fats such as avocado or nuts to make your meal more satisfying. For an additional burst of refreshment, chilled soups like gazpacho or cucumber soup can be great choices.
  • Prioritise electrolytes: Sweating during hot weather can deplete essential electrolytes in your body. To replenish them, focus on consuming foods naturally rich in potassium, magnesium, and sodium. Bananas, avocados, coconut water, leafy greens, and natural sea salt are all excellent sources. If you’re looking for a homemade electrolyte boost, try mixing water with a pinch of sea salt and a dash of maple syrup or coconut sugar.
  • Minimize processed foods and sugary drinks: Processed foods and sugary beverages can dehydrate your body and lead to energy crashes. It’s important to limit your consumption of fizzy drinks, sweetened fruit juices, and excessive caffeine. Instead, shift your focus towards whole, unprocessed foods that provide essential nutrients and contribute to overall hydration.
  • Use cooling spices: Certain spices have natural cooling properties and can help regulate your body temperature. Incorporating spices like mint, coriander, fennel, coriander, and cardamom into your meals not only enhances the flavour but also aids digestion and can have a refreshing effect on the body.

“Everyone has different dietary needs and preferences, so it’s essential to pay attention to your body’s signals and make adjustments accordingly.”

Editor at Workplace Wellbeing Professional | Website | + posts

Joanne is the editor for Workplace Wellbeing Professional and has a keen interest in promoting the safety and wellbeing of the global workforce. After earning a bachelor's degree in English literature and media studies, she taught English in China and Vietnam for two years. Before joining Work Well Pro, Joanne worked as a marketing coordinator for luxury property, where her responsibilities included blog writing, photography, and video creation.