When sunny days turn scorching, consider making adjustments to your diet to keep your body functioning at its best. The foods you choose during these warmer months can help avoid the dangerous effects of dehydration and keep you more comfortable. The good news? Either way, many of these foods are ones you might enjoy in the summer.
Do cold foods really keep us cool?
Although you may feel temporary relief by eating ice cream or sipping on a slush on a hot day, your body isn’t actually cooling down, registered dietitianChristopher Mohr tells Yahoo Life.
“Eating cold foods can make you feel a little cooler by lowering the temperature in your mouth and throat,” explains Mohr. “It’s a good quick fix on a hot day, but it doesn’t change your overall body temperature much.”
The reason for this is because your body struggles to maintain its internal temperature, a process known as homeostasis. This is why your body makes you sweat when it’s hot (to cool you down) and shiver when it’s cold (to generate heat).
Most of the time, a hot day is unlikely to raise your body temperature, which typically happens when you’re fighting an illness or infection. However, prolonged exposure to high temperatures, intense physical activity or dehydration can overload our body’s cooling system, changing our internal temperature. This is what causes heat-related illnesses such as heat exhaustion or heatstroke.
Ice cream, or any food, is not a cure – and you should seek medical attention as soon as possible if you are suffering from symptoms of heat illness.
What foods are good for hot days?
Cold foods may seem like the best option, but the reality is that the temperature of the food is much less important than its contents – specifically, the water.
According to National Academy of Medicine (NAM), the daily water consumption recommendation is nine 8-ounce glasses (2.2 liters) for women and thirteen 8-ounce glasses (3 liters) for men.
This recommendation, however, increases when it is hot outside, as it is necessary to replace fluids. Nicholas Rush, a registered dietitian at Fay, told Yahoo Life that while water is essential, “certain foods can give your hydration a big boost.” Rush says nutrient-dense foods that also contain lots of water include:
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Watermelon
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Cucumbers
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Celery
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Strawberries
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Spinach
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Kiwi
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Oranges
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Grapefruit
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Gazpacho
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Grape
Although they are not as rich in nutrients, you can also snack on a snow cone or popsicle due to the high water content. And, if you want a colder version of the above, consider snacking on the frozen version of some of these treats — frozen grapes, for example, are basically bite-sized popsicles.
What else to consider in your diet when it’s hot outside
There aren’t many foods you should avoid in the heat. However, alcoholic drinks are not ideal when it is hot, as alcohol is a diuretic, which can cause greater water loss.
You may have heard that it’s not enough to just drink water to stay hydrated. Electrolytes are also important – and we typically get them throughout the day through our diets. Only when we really need extra hydration (like doing intense physical exercise or spending a lot of time outdoors in the heat) will electrolyte supplementation be necessary.
Certain foods are naturally rich in electrolytes—and if you need a hydration boost, says Rush, it’s a good idea to eat them. That includes:
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Bananas, which are packed with potassium
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Avocado, which offers potassium and magnesium
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Spinach, which contains magnesium and calcium
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Dairy products, which include calcium and potassium (yes, ice cream and fro-yo count!)
What should I eat when it’s too hot to cook?
Maybe you’re inside and staying as cool as possible, but the thought of turning on the oven is difficult. Zachary Cognac, a functional medicine practitioner, told Yahoo Life that you can opt for “light, refreshing meals that require minimal preparation” — and, of course, sweat. That includes:
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Salads: A variety of salads with water-rich vegetables, lean proteins like grilled chicken or tofu, and healthy fats like avocado can be satisfying and hydrating.
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Sandwiches: Cold sandwiches with lean meats, cheese and lots of fresh vegetables are easy and nutritious
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Wraps: Whole grain wraps filled with hummus, veggies and a source of protein make for a quick, healthy meal
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Fruit trees: A mix of hydrating fruits like watermelon, melon and berries can be a refreshing and easy-to-prepare meal.
