<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Heatwave–4e733d7.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Heatwave–4e733d7.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Heatwave–4e733d7.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-892435 alignnone size-landscape_thumbnail" alt="Hot sun in blue sky" /> <p class="p2">Loss of appetite, poor sleep, struggling to concentrate – periods of hot weather don’t always agree with us. Along with the usual precautions we should take during heatwaves, can food and drink help us out on ultra-balmy days? Nutritionist Kerry Torrens explains how our body temperature works in relation to the weather.</p>
<p class="p2"><b>See all our </b><a href="/recipes/collection/heatwave-recipes" target="_blank" rel="noopener"><span class="s3"><b>heatwave recipes</b></span></a><b>, plus read up on </b><a href="/howto/guide/eat-right-sleep-tight" target="_blank" rel="noopener"><span class="s3"><b>how to sleep better</b></span></a><b>, </b><a href="/howto/guide/10-best-foods-to-help-you-stay-hydrated" target="_blank" rel="noopener"><span class="s3"><b>foods to help you stay hydrated</b></span></a><b> and </b><a href="/howto/guide/how-much-water-should-i-drink-day" target="_blank" rel="noopener"><span class="s3"><b>how much water you should drink a day</b></span></a><b>.</b></p>
<p class="p2">If you’re really struggling, the NHS has a useful <a href="https://www.nhs.uk/Livewell/Summerhealth/Pages/Heatwave.aspx" target="_blank" rel="noopener"><span class="s3">guide to coping in hot weather</span></a>.</p>
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<h2 class="p2"><b>What to drink in a heatwave</b></h2>
<h3 class="p2"><b>How much water should I drink?</b></h3>
<p class="p2">Those living in temperate climates typically lose between <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4207053/" target="_blank" rel="noopener"><span class="s3">1½ and 3 litres</span></a> of fluid a day through sweating, breathing, urine and faeces. This means on regular days we should be drinking about <a href="/howto/guide/how-much-water-should-i-drink-day#" target="_blank" rel="noopener"><span class="s3">6-8 glasses of water or other hydrating</span> fluids</a>. The good news is you can hit this quota through milk, sugar-free drinks, tea and coffee, as well as trusty water, but remember caffeinated drinks have a diuretic effect, making you lose more fluids, so try keeping these to a minimum. Fruit juice and smoothies count too, but they should be limited to one <a href="https://www.nhs.uk/live-well/eat-well/5-a-day/5-a-day-what-counts/" target="_blank" rel="noopener"><span class="s3">150ml glass daily</span></a> because of the natural ‘free’ sugars they contain.</p>
<p class="p2">It’s not a case of ‘one size fits all’ when it comes to water intake. Our specific needs vary depending on age, size, sex and amount of physical activity we do, as well as environmental factors including the temperature and humidity, both of which speed up the water lost through your skin.</p>
<h3 class="p2"><b>Should we drink more in hot weather?</b></h3>
<p class="p2">Higher temperatures and humidity increase the speed of evaporation from the skin which means we sweat more. This means we need to replenish our fluid levels more often. How much more you need really depends on your personal circumstances as well as how active you are.</p>
<p class="p2">If you do regular exercise, this doesn’t have to cease during hot weather. Try sports drinks, which are formulated specifically to promote fluid uptake, making them more hydrating than plain water.</p>
<h3 class="p2"><b>Can you drink too much water?</b></h3>
<p class="p2">It is possible to go the other way and drink too much, although for most people with healthy kidneys this will be managed by urinating more frequently. Too much water consumed in a short space of time may lead to the kidneys being unable to maintain <a href="/howto/guide/what-are-electrolytes-and-do-i-replenish-them" target="_blank" rel="noopener"><span class="s3">electrolyte balance</span></a>, so the blood becomes very dilute. This has an effect on how our body functions – for example it impacts blood pressure. Hyponatraemia is a condition where sodium levels (electrolytes) fall dangerously low, one reason for this is taking on more water. Athletes who participate in endurance events and take on too much fluid may be at risk of this condition, although hyponatraemia may also occur in those on <a href="https://pubmed.ncbi.nlm.nih.gov/14770031/#:~:text=Thiazide%20diuretics%20and%20selective%20serotonin%20reuptake%20inhibitors%20(SSRIs)%20are%20among,hyponatremia%20differ%20for%20each%20medication" target="_blank" rel="noopener"><span class="s3">prescribed medication</span></a> such as diuretics and certain anti-depressants.</p>
<p class="p2">Read more about <a href="/howto/guide/how-stay-hydrated" target="_blank" rel="noopener"><span class="s3">how to stay hydrated during exercise</span></a>.</p>
<p class="p2">There may also be a medical reason why a person retains more fluid, it might be the result of an existing kidney or heart condition. If you have a health condition or you are experiencing water retention, see your GP for advice on how much water is right for you.</p>
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<h2 class="p2"><b>What to eat in a heatwave</b></h2>
<h3 class="p2"><b>Which foods are the most hydrating?</b></h3>
<p class="p2">What we eat may account for around 20-30 per cent of our fluid intake, and there are some foods that may be more hydrating than others. Especially useful are:</p>
<p class="p2"><span class="s3"><a href="/howto/guide/ingredient-focus-strawberries" target="_blank" rel="noopener">Strawberries</a><br>
</span><a href="/recipes/collection/cucumber-recipes" target="_blank" rel="noopener"><span class="s3">Cucumber</span></a><br>
<a href="/recipes/collection/courgette-recipes" target="_blank" rel="noopener"><span class="s3">Courgettes</span></a><br>
<a href="/glossary/celery-glossary" target="_blank" rel="noopener"><span class="s3">Celery</span></a><br>
<a href="/recipes/cucumber-pea-lettuce-soup" target="_blank" rel="noopener"><span class="s3">Lettuce</span></a><br>
<a href="/recipes/collection/melon-recipes" target="_blank" rel="noopener"><span class="s3">Melon</span></a></p>
<p class="p2">Discover more <a href="/howto/guide/10-best-foods-to-help-you-stay-hydrated" target="_blank" rel="noopener"><span class="s3">hydrating foods</span></a>.</p>
<p class="p2">Recipes with high fluid contents may help towards hydration levels, too. Soups, stews and porridge are all good examples, and of course they can be made less wintery with the right seasonal ingredients. Try some of our summery recipes below:</p>
<p class="p2"><span class="s3"><a href="/recipes/collection/summer-soup-recipes" target="_blank" rel="noopener">Our top summer soup recipes</a></span><br>
<a href="/recipes/summer-chicken-basil-stew" target="_blank" rel="noopener"><span class="s3">Summer chicken & basil stew</span></a><br>
<a href="/recipes/summer-fish-stew-rouille" target="_blank" rel="noopener"><span class="s3">Summer fish stew with rouille</span></a><br>
<a href="/recipes/summer-braised-chicken-tomatoes" target="_blank" rel="noopener"><span class="s3">Summer braised chicken with tomatoes</span></a><br>
<a href="/recipes/porridge-blueberry-compote" target="_blank" rel="noopener"><span class="s3">Porridge with blueberry compote</span></a><br>
<a href="/recipes/cardamom-peach-quinoa-porridge" target="_blank" rel="noopener"><span class="s3">Cardamom & peach quinoa porridge</span></a><br>
<a href="/recipes/green-rainbow-smoothie-bowl" target="_blank" rel="noopener"><span class="s3">Green rainbow smoothie bowl</span></a></p>
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<img class="wp-image-891473 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Soup700-0859dc9.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Summer soup" title="What to eat and drink in a heatwave">
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<h3 class="p2"><b>Can food and drink help us cool off?</b></h3>
<p class="p2">Ice-cold lollies, slushies and ice cream might seem like the obvious choice when you want to cool off, but the initial cooling effect may be short-lived. That’s because eating food leads to an increase in temperature as the process of digestion is heat-generating. This combined with the rapid cooling initiated by cold food and drinks means your body over-compensates by increasing your core temperature. So, you may actually end up feeling hotter than you did to start with!</p>
<p class="p2">Drinking something hot on a sunny day might feel like the least appealing thing to do, but warm drinks can help regulate your body temperature. As your core temperature rises, it makes your body want to cool down so you sweat more to lose heat through your skin.</p>
<p class="p2">‘Thermogenic’ foods like spices and chilli peppers also increase body temperature as they kickstart our metabolism. This promotes sweating, which is the body’s <a href="https://pubmed.ncbi.nlm.nih.gov/30454591/#:~:text=In%20humans%2C%20sweating%20is%20the,air%20temperature%20exceeds%20skin%20temperature" target="_blank" rel="noopener"><span class="s3">most effective cooling mechanism</span></a>.</p>
<h3 class="p2"><b>Are there foods we should avoid?</b></h3>
<p class="p2">Foods that require more effort to digest, like those high in protein (meat, fish and dairy), sugar and fibre are thought to generate more body heat. One way of mitigating this is to use citrus-rich marinades on meat to break down the protein structure and soak grains to help make their fibre more digestible.</p>
<p class="p2">Try our tasty overnight oat recipes:</p>
<p class="p1"><a href="/recipes/tropical-overnight-oats" target="_blank" rel="noopener">Tropical overnight oats</a><br>
<a href="/recipes/pbj-overnight-oats">Peanut butter overnight oats</a></p>
<h3 class="p2"><b>What happens to our appetite when we’re hot?</b></h3>
<p class="p2">If you don’t feel like eating as much in the summer, you’re not alone. Seasonal changes including temperature and the number of daylight hours are thought to influence our appetite. One reason for this is that the body tries to regulate our body temperature by cutting down on heat-generating functions like digestion.</p>
<p class="p2">While this kind of drop in appetite might be out of our control, we can help ourselves by ensuring the food we do eat is packed with the right nutrients.</p>
<p class="p2">See our <a href="/recipes/collection/quick-and-healthy-recipes" target="_blank" rel="noopener"><span class="s3">quick and healthy recipes</span></a> for nutritious meals you can make in minutes.</p>
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<img class="wp-image-891468 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Sleeping-at-night700-0209126.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Sleeping at night in a heatwave" title="What to eat and drink in a heatwave">
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<h2 class="p2"><b>How to rest in a heatwave</b></h2>
<h3 class="p2"><b>How can we stay cool at night?</b></h3>
<p class="p2">Our <a href="/howto/guide/how-get-good-nights-sleep" target="_blank" rel="noopener"><span class="s3">guide to getting a good night’s sleep</span></a> gives some general advice on food choices, but when the weather is hot, thirst is more likely to keep us awake. Many people stop drinking fluids in the evening because they don’t want to be disturbed by bathroom breaks during the night but being dehydrated will also cause you to wake, so make sure you are not thirsty at night and keep a glass of water by the bed.</p>
<p class="p2">A hot water bottle filled with icy water will cool bed linen and might help keep temperatures down too.</p>
<p class="p2">Get more practical tips from our <a href="/howto/guide/how-keep-cool-night#" target="_blank" rel="noopener">expert <span class="s3">guide</span></a> on keeping your cool at night.</p>
<p class="p2"><i>Should temperatures become excessive, </i><a href="https://www.gov.uk/government/publications/heatwave-plan-for-england/beat-the-heat-staying-safe-in-hot-weather" target="_blank" rel="noopener"><span class="s3"><i>it is recommended</i></span></a><i> that you try to stay out of the heat and cool yourself down as much as you can. Try to be mindful of friends, family and neighbours who might be more vulnerable in these conditions and seek medical advice should you begin to feel unwell. </i></p>
<p class="p2"><b>How do you handle heatwaves? We’d like to hear how it changes the way you eat and hydrate…</b></p>
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<p><i>This article was reviewed on 11 June 2024 by Kerry Torrens.</i></p>
<p><em>A qualified nutritionist (MBANT), Kerry Torrens is a contributing author to a number of nutritional and cookery publications including Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).</em></p>
<p><em>All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website <a href="https://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="noopener noreferrer">terms and conditions</a> for more information.</em></p>