As temperatures begin to soar across the UK, the instinctive reach for a water bottle is common, yet the crucial role of hydrating foods in combating the heat is often overlooked. Maintaining a balanced diet and properly fuelling our bodies is essential to ward off the fatigue and sluggishness that can accompany a heatwave.
Experts highlight that hot weather significantly alters our eating habits.
Sejal Jacob, a registered dietitian and Nutritionist Resource member, explains: "Most of the time during a heatwave, especially when we have temperatures like what we’ve got today, the first thing we tend to notice is that our appetite reduces, which can led to a reduced dietary intake." She adds that the body's natural response is to crave fluids, signalling the need for hydration.
However, hydration extends beyond just drinks. Jacob emphasises the importance of water-rich foods: "When we talk about hydration, it does not just come from what we drink as there are so many fruits and vegetables and other water-rich foods that can also help us stay hydrated."
She advises choosing foods that are "easy to eat and digest when your appetite is reduced" and that "help maintain hydration," while also ensuring "essential nutrients" are consumed for a "nutritionally adequate balanced diet."
With this in mind, here are some expert-recommended foods to incorporate into your diet during the warmer months:
Watermelon
A summer staple, watermelon boasts over 90 per cent water content, making it excellent for hydration. Jacob notes it's a good source of "vitamin C and has some vitamin A in it too, and also encompasses some electrolytes such as potassium." It can be enjoyed on its own or with Greek yoghurt and seeds for a more substantial snack.
Tomatoes
These versatile fruits are "very water rich" and offer a "nice, light, refreshing food that can really help with hydration," according to Jacob. They contain lycopene, an antioxidant responsible for their red hue, alongside vitamins C, A, K, potassium, folate, and fibre. From cherry tomatoes as a snack to larger varieties in salads, their uses are plentiful.
Grapes
Jacob identifies grapes as another "very water rich" option, perfect as "a great snack between meals."
Greek Yoghurt
This dairy product is also "very water-rich," says Jacob. While many varieties exist, simple Greek yoghurt with live bacteria offers probiotic benefits. It serves as an excellent snack, especially when paired with chopped fruit.
Homemade Ice Lollies
For a cooling treat, Kirsty Wood, also a registered dietitian and Nutritionist Resource member, suggests ice lollies. "Shop-bought ones are fine, or you could make simple versions yourself if you have the time, energy and headspace," she advises. Blending fruit with coconut water or yoghurt and a touch of sweetener before freezing creates a refreshing alternative.
Citrus Fruits
Oranges, lemons, limes, and grapefruit are "brilliant heat-weather staples, high in vitamin C and naturally hydrating," Wood states. They can be eaten whole for fibre, squeezed into water, or used to create light salad dressings.
Courgette
Comprising around 95 per cent water, courgettes are rich in vitamins C and B, and potassium, which support the nervous system, energy levels, and cardiovascular health. Wood recommends tossing them raw into salads or layering them into poke bowls.
Lettuce
Jacob highlights lettuce for its "really good water content" and presence of "vitamins and electrolytes like potassium." Romaine lettuce, in particular, offers a superior nutritional and fibre profile, making it ideal for summer salads.
Berries
Strawberries, raspberries, blueberries, and blackberries are not only high in water but also "packed with antioxidants, vitamin C, and fibre," Wood explains. They can be eaten fresh, stirred into yoghurt, or even frozen to act as natural ice cubes in drinks.
Cucumber
With approximately 96 per cent water, cucumber is "one of the most hydrating foods you can reach for when it gets hot," Wood notes. It also provides vitamin K, silica, and potassium, all beneficial for cardiovascular health. Suggestions include slicing it into cold water with mint, adding it to wraps, or blending it into a chilled gazpacho.
By consciously incorporating these water-rich and nutrient-dense foods into your diet, you can effectively support your body's hydration and energy levels, making the summer heat more manageable.
