With temperatures rising, dietitians advise citizens to prioritise hydration and make careful food choices to support the body during the hot summer months.
Eating frequent, smaller meals can help avoid placing extra strain on the digestive system, which is already affected by high temperatures that put pressure on the respiratory and circulatory systems.
Foods high in fat, such as red meat and full-fat cheeses, should be limited as they require more time to digest and can increase the body’s heat production.
Better choices include fish, seafood, chicken, turkey and low-fat dairy products. Heavy spices and excessive seasoning should also be avoided.
Choose refreshing and easy-to-digest meals
When appetite decreases during the hottest hours of the day, lighter meals are recommended.
Good options include pasta with a light tomato or vegetable sauce, seafood or vegetable risotto, and salads with low-fat cheese, tuna or chicken accompanied by a slice of bread.
Fried foods and heavy sauces should be avoided, while grilled, boiled and steamed meals are easier to digest.
Limit caffeine and alcohol
Although coffee is now considered part of overall fluid intake, experts recommend limiting consumption to no more than two cups a day due to its diuretic effect.
Alcohol should also be consumed in moderation, as it increases fluid loss through urination and can raise body temperature.
Fruits and electrolytes support hydration
Dietitians recommend eating plenty of fruit, with five to six portions per day suggested during the summer.
One portion can include a slice of watermelon or melon, two apricots, one peach, 12 cherries or 17 grapes.
Eating two individual salads daily is also recommended.
In some cases, slightly increasing salt intake may help replace sodium lost through sweating. Sodium is an important electrolyte that helps the body retain fluids.
However, excessive salt consumption should be avoided, especially by people with high blood pressure or kidney problems, who should follow medical advice regarding their diet.
Avoid relying only on thirst
One of the most common mistakes during hot weather is waiting until feeling thirsty before drinking water.
By that stage, the body may already be around 2% dehydrated. Regular water intake is recommended throughout the day rather than waiting for thirst signals.
Another common mistake is choosing very cold water, which may not be as effective in reducing thirst.
Water at room temperature is recommended as a better option, as studies suggest people tend to drink more of it compared with ice-cold water.
Also read: Here’s what to eat to keep your bones strong
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