What should you eat during a heat wave?

In a heatwave, thirst gets the spotlight, but experts say the foods we choose can also hydrate us, even when we don't feel like eating. What are the 10 daily staples that make this list and why do they matter?

When temperatures start to rise sharply, many of us will instinctively reach for our water bottles to stay hydrated. However, hydrating foods are often overlooked.

Maintaining a balanced diet and supplying the body with energy is key to avoiding the feelings of fatigue and lethargy that can accompany a heat wave.

We spoke to some experts to find out why our eating habits change during periods of hot weather, and they've also shared the top 10 foods to eat during a heatwave, if you're looking for some fresh ideas.

What usually happens to people's eating habits during a heat wave?

“Most of the time during a heat wave, especially when we have temperatures like we have today, the first thing we notice is that our appetite decreases, which can lead to lower food intake,” says Sejal Jacob, Nutritionist Resource member and registered dietitian.

"Many of us are more drawn to fluids, which is the body's natural mechanism for signaling that you need to stay hydrated."

Why is it important to make sure we are supplying our bodies with the right nutrition, as well as water, during a heat wave?

“When we talk about hydration, it doesn't just come from what we drink, because there are many fruits and vegetables and other water-rich foods that can help us stay hydrated,” says Jacob.

“It's all about choosing foods that are easy to eat and digest when appetite is low, and of course they help maintain hydration.

"We also need to make sure we are still getting essential nutrients during the heatwave and are following a balanced diet."

Here are some foods you can add to your shopping list this week during the heatwave…

watermelon

“Watermelon helps with hydration during heat waves because it has a very high water content, over 90%,” says Jacob. “In terms of vitamins, it’s a good source of vitamin C and also contains vitamin A, as well as some electrolytes like potassium.

“It's easy to eat as a single slice, but you can also slice it and put it on top of Greek yogurt and add seeds or nuts for a more filling snack.”

tomatoes

"Tomatoes are very rich in water, so they are a light and refreshing food that helps a lot with hydration," says Jacob.

"They contain lycopene, which is one of the antioxidants that gives them their red color, and in addition they have vitamin C, vitamin A, vitamin K, potassium and small amounts of folate. They are also a good source of fiber."

“There are many types of tomatoes. You can eat cherry tomatoes as a snack or cut them into salads.”

GRAPE

“Grapes are also very high in water and can be a great snack between meals,” says Jacob.

Greek yogurt

“Yogurt is also a very water-rich food,” says Jacob. “There are many types of yogurt with different vitamin profiles and they are often fortified with calcium or iron, but they don’t need to be complicated. Plain Greek yogurt that contains live bacteria is good and has a probiotic effect.

“A bowl of yogurt is a great snack and you can also add chopped fruit.”

Homemade ice creams

“Ice cream is a great dessert on a hot day because it’s refreshing and hydrating,” says Kirsty Wood, Nutritionist Resource member and registered dietitian. “Store-bought ones are fine, but you can also make simple versions at home.”

"Mix your favorite fruits with coconut water, or yogurt with a little maple syrup or honey and freeze in molds overnight."

Citrus fruits

“Oranges, lemons, limes, and grapefruit are great hot weather foods, rich in vitamin C and naturally hydrating,” says Wood.

Zucchini

“Zucchini is about 95% water, and it’s a good source of vitamin C, B vitamins, and potassium,” says Wood. “When it’s hot, you can add it raw to salads or protein dishes.”

Lettuce

“Lettuce has a very high water content and contains vitamins and electrolytes like potassium,” says Jacob.

“Romaine lettuce is more nutritionally dense and is great for summer salads.”

berries

“Strawberries, raspberries, blueberries, and other berries have a lot of water and are rich in antioxidants, vitamin C, and fiber,” says Wood.

“You can eat them as is, add them to yogurt, or use them frozen as natural ice cubes.”

cucumber

“Cucumbers are about 96% water and are one of the most hydrating foods,” says Wood. “They also contain vitamin K, silicon, and potassium.”

"You can add it to cold water with mint, in wraps or use it in cold soups."/  DPA News