Summer is here – and so are the heat waves.
A heat wave is a period of higher than normal temperatures in an area. For many, now seems to be the time to stay indoors and crank up the air conditioning. But heatwaves can actually pose real health risks.
Exposure to extreme temperatures can lead to dehydration, heat exhaustion, heat stroke, and even cardiovascular stress and respiratory problems. Science also shows that it can have a significant impact on your sleep, activity, and our favorite topic – the way you eat.
One study shows that during hot summer months, people tend to eat less because of a loss of appetite. This is caused by the hypothalamus, the part of the brain that regulates body temperature and hunger signals. When heat causes your body temperature to rise, your hypothalamus works to cool you down. Since digestion produces heat, the hypothalamus suppresses appetite and hunger.
Still, it’s important to fuel your body with the right foods and drinks, especially since heat can also affect your mood and energy.
“Planning meals and snacks or carrying cool snacks with you is a great way to maintain energy,” explains Joanna Gregg, registered dietitian at MyFitnessPal. “Being proactive about your diet can help you avoid energy slumps and feeling distracted, tired, or irritable. For example, If you usually eat at noon, make sure you have a lunch plan, even if you’re hungry!
But what exactly should you eat and drink during a heat wave? Generally speaking, if you eat a balanced meal, then anything is fair game. However, there are some foods and drinks that may be better at helping your body get through a heat wave.
What to eat and drink during a heat wave
water, water, water
We thought we’d start the list but say the obvious.
“When it’s hot, our bodies sweat more to cool down, which is why we need to consume more fluids on hot days,” explains Greg. “Drinking too much water is rare, but possible. Our bodies have a built-in mechanism to feel thirsty when we need water, so being aware of this feeling and drinking water when we feel thirsty is a good idea. the best.
Men should aim for 15.5 cups (125 ounces) of fluids per day; women should aim for 11.5 cups (91 ounces) per day.
This may sound like a lot, but “any drink that contains mostly water can help rehydrate you. Just try to avoid drinks with too much added sugar.”
Interesting facts: In 2023, MyFitnessPal members logged over 5B glasses of water! Start logging your water now.
fruits and vegetables
Fruits and vegetables are important natural sources of water. “Their water content allows them to be consumed in large quantities with fewer calories,” explains Greg. “My favorite summer options are watermelon, cucumbers, oranges, strawberries and tomatoes.”
Keep them in the freezer or as an on-the-go snack to keep yourself full and hydrated during the hotter months. You can also add fruit to the water for natural flavoring!
Cold (and hydrating!) snacks
“Cold snacks are a great way to beat the heat,” says Greg. “Any food containing fruits and vegetables contains large amounts of water, vitamins and minerals, which can help hydrate you.”
Need some ideas? Try celery with peanut butter, yogurt with strawberries, watermelon or grapes with shredded cheese, or cheese with gherkins.
Other nutrition tips for surviving a heat wave
Limit alcohol consumption
Alcohol and caffeine are often thought to cause dehydration, but Greg says there’s actually not a lot of strong evidence to support these claims.
“But if you replace water with alcohol or sugary drinks, it can definitely disrupt your hydration status and increase urination.”
It’s best to limit the amount of these drinks you consume and focus primarily on drinking water.
Enjoy meat in moderation
Meat sweating has not been scientifically proven, but eating large amounts of meat may raise your body temperature, although most people likely won’t notice any significant changes.
“Food digestion produces energy and heat. Protein digestion in particular requires more energy to break down than fats and carbohydrates,” says Greg. “Unless you eat a lot of meat and notice that your body temperature is affected, you can continue to eat meat. However, if you are concerned about your core body temperature, consider eating smaller amounts or trying a plant-based protein.
A balanced diet should meet your electrolyte needs
The average person who eats a balanced diet may obtain adequate electrolytes through food intake. You only really need to replenish electrolytes when you sweat a lot due to increased humidity or activity.
In this case, Greg says, hydration tablets like Nuun are a quick and great way to replenish electrolytes.
“When choosing an electrolyte replacement drink, pay attention to water, electrolytes (such as sodium, potassium, magnesium, and calcium), and other minerals. Calories from carbohydrates should be approximately 6-8%.
For everyday activities (think: yard work and walking the dog) and low-intensity activities of less than an hour with minimal sweat loss, “low-sodium sports drinks can replenish your stores,” Gregg suggests. “Just make sure the one you choose is lower in sodium. Some tablets and bars contain 500-1000 mg of sodium, which isn’t really necessary unless you’re exercising outdoors and losing a lot of fluid/salty sweat.
bottom line
Listen to your body and let it take charge.
“Paying attention to your body and its hunger and thirst signals is the best way to keep your body in tip-top shape, no matter what the weather is like,” says Greg.
Stay calm and balanced (in nutrition and life)!
