As temperatures rise and we spend more time outside (and perhaps enjoy a few drinks in the sunshine, too), it’s all too easy for hydration levels to take a dip. Being dehydrated can leave us feeling sluggish and impact our ability to concentrate, as well hinder digestive function. Fear not, though; staying hydrated in the heat is easier, and more interesting, than you might think. Read on as we reveal the surprising foods and drinks that will help you beat the heat, in the tastiest way possible.
Yes, these teeny-tiny seeds can really help to keep you cool. Small but mighty, poppy seeds are a brilliant thing to have on hand during a heatwave. Not only are they thought to have a cooling effect on the body and help give skin hydration levels a boost, they’re also jam-packed with fibre and nutrients. Sprinkle them over salads, add to your go-to trail mix or stir into a cake batter.
Yes, you read that right. While tucking into a curry when a heatwave hits might seem bizarre to some people, in hot countries across the world, spicy food has been eaten daily for millennia – and for good reason. Consuming heat-packed dishes causes our core temperature to rise, prompting the body to cool us down by sweating more, meaning we lose heat through our skin as the sweat evaporates.
When the temperature soars we all find it more difficult to sleep, but there are ways to eat your way to a better night’s slumber. Eggs are an excellent choice, containing the amino acid tryptophan, a pre-cursor to the sleep-inducing serotonin and melatonin. What’s more, research suggests that tryptophan works best when combined with a carbohydrate. Eggs on toast for brekkie, anyone?
It seems counter-intuitive when all you're probably craving is something cool and refreshing, but often it's better to reach for a hot (or at least warm) beverage when temperatures are high. According to a study at the University of Ottawa’s Thermal Ergonomics Laboratory, drinking hot beverages can have a cooling effect. Initially, you’ll feel warmer, but when the stomach’s thermosensors react by making the body sweat, you’ll end up cooler as a result.
Much like curry, spicy peppers and chillies might not seem like the obvious choice when the sun blazes, but exactly the same principle applies; the heat generated when eating these foods makes you sweat, causing the body to trigger its cooling mechanisms.
Load up on leafy greens and you’ll feel better for it. And while arguably that’s true at any time of year, doing so in summer is more important than ever; not only are dark greens such as spinach (92% water) and watercress (95%) full of fluid, they’re highly nutritious and provide us with essential vitamins and minerals, such as magnesium, that are lost through perspiration.
Onions aren’t the first ingredient to spring to mind when it comes to warm weather eating, but they certainly deserve some summer lovin'. The root vegetable contains the pigment quercetin, which is thought to have an anti-histamine like effect on the body, soothing the irritant that causes allergic reactions and heat rash. For maximum results, opt for the red variety and peel as few layers off your onions as possible.
Pineapple might already be one of your favourite summer fruits thanks to the totally tropical vibes it brings to the table – but did you know that, as well as being comprised of 87% water, the fruit is also rich in the enzyme bromelain, which is thought to help alleviate stomach upsets? We think that’s reason enough to whip up every pineapple recipe going, from sorbets to smoothies and even fiery salsas.
While yogurt might initially seem too rich and creamy an ingredient to really enjoy on a hot day, it actually has brilliant cooling properties, and a high water count to boot. For maximum impact, opt for probiotic-rich bio yogurt and give your gut health a helping hand at the same time. Greek yogurt topped with berries is a top warm weather choice, and salads finished with a yogurt dressing are lovely, too (if that appeals, give the recipe below a go).
Grilled little gem with za’atar, pistachio and garlic yogurt dressing
The spice that enjoyed a surge in popularity a few years back thanks to the golden milk (and turmeric latte) trend just so happens to be a hot weather champion, thanks to its many health-promoting properties. As well as improving blood circulation, which helps to speed up blood flow and cool the body down, turmeric has powerful anti-inflammatory properties, too. From curries to marinades and even flavoured waters, there are numerous ways to use turmeric – the spicy cabbage recipe below is a particularly tasty one.
Rather than just thinking of mint as a last-minute garnish, give the ingredient a chance to shine as the star of the show this summer. After all, the invigorating herb has been used to help cool people down for centuries, particularly in refreshing mint teas. Have a go at making your own mint-based beverage, chew on a few fresh mint leaves (thought to aid digestion) or combine two cooling ideas in one and try the mint gelato recipe below.
There are other fruits that can claim to have a higher water content than bananas, which come in at 74% water. But the yellow fruit is rich in potassium, which helps to regulate body fluid levels, particularly after excess sweating. The ideal post-workout snack, bananas are, of course, brilliant in smoothies, and they're also the magic ingredient when it comes to making the easiest, no-churn ice cream around – what more could you ask for on a hot day?
Despite what you may think, hot weather doesn’t mean having to hold off on carbs; in order to keep energy levels high, it’s important to eat the right mix of carbohydrates, proteins, fruit and veg. Pasta salads are a great way to get your carb-fix when heavier food simply doesn’t appeal. Plus, if you layer the ingredients into jars, you’ll have yourself a portable meal that’s perfect for a picnic.
Much-maligned celery actually has a lot going for it, particularly in hot weather. Made up of 95% water, it’s brilliantly hydrating and low in calories, too. The trick of course is to make tucking into the crunchy vegetable interesting. Forget about snacking on it plain and instead make quick celery pickles (swapping celery for cucumber in your favourite recipe), use it as an edible garnish for a thirst-quenching homemade mocktail, or try braising the vegetable to intensify its flavour.
Comprised of around 95% water, low-calorie courgettes are an underrated hot weather star. Make the most of the vegetable by blitzing with yogurt to make a chilled soup, slice into ribbons and toss with parmesan, black pepper and lemon juice for a no-cook riff on a pasta dish or try the summery, super-refreshing courgette salad recipe below.
All berries tend to contain high levels of water so, when the hot weather hits, reaching for a handful of raspberries, blackberries or blueberries is always a good idea. You might not know that strawberries win the prize for most hydrating berry of all, though, and also contain plenty of potassium, which aids with maintaining and regulating fluid levels.
The high water count of this juicy fruit makes it an excellent option for giving hydration levels some help when you need it most. Keep watermelons in the fridge so that you can enjoy a chilled slice and feel instantly refreshed whenever the urge strikes. Alternatively, dice up and toss with feta and mint for a salad that tastes like summer, or try our watermelon granita recipe (pictured).
Brimming with sweet, juicy flavour (and crucially, plenty of water), filling your fruit bowl with peaches is an excellent idea when the temperature goes up a notch. Enjoy the stone fruit as it comes, match with creamy mozzarella and salty, savoury prosciutto in a no-cook salad or make a pretty, pastel-hued sorbet that will not only keep you cool but delight taste buds, too.
Having garnered a bad reputation as a result of that 1970s diet, grapefruit never seems to get the love it deserves. Put an end to all that and keep your cool at the same time. Made up of around 91% water and containing plenty of potassium, too, this is a super-fruit when it comes to staying hydrated and just so happens to work well in both sweet and savoury dishes.
Swap your usual go-to meat for fish in summer and your body will thank you for it. Lighter and easier to digest than meat, and with a higher water count too, fish makes a great protein-rich option whether you’re planning a simple supper or a barbecue feast (if so, check out the recipe below).
The humble apple comes into its own when the temperature rises, thanks to a water content of around 86%. Snack on cool and crisp fibre-packed apples straight from the fridge, blitz tart varieties with ice to make a refreshing slushy drink or take things in a retro direction and knock up a classic Waldorf salad.
Forget about picking grapes from the fruit bowl; frozen is where it’s at. Pop a bunch of grapes in the freezer for a few hours and you’ll be well rewarded. Once frozen, the grapes take on a refreshing, sorbet-like quality, while their natural sweetness remains. For the easiest of summer desserts, serve with good-quality dark chocolate and a glass of something chilled.
You don’t need us to tell you that drinking plenty of water is key to staying hydrated. That said, the appeal of the plain variety can quickly wear thin. Switch things up by flavouring your water; muddle fresh berries and mint, try ribbons of cucumber and lime or add slivers of ginger. Stirring a sprinkling of salt and sugar into the mix, as is common in India, will mean the water acts a natural isotonic drink, replacing the salt and electrolytes lost by perspiring heavily.
Don’t dismiss coconut water as a fad; the clear liquid found inside young green coconuts has a whole lot going for it in the hydration stakes. A natural source of electrolyte minerals, coconut water is believed to have antioxidant properties and is lauded as a post-exercise drink, helping to give hydration levels a lift. Sip on a glass of chilled coconut water after a few hours in the sun and you’re likely to feel better for it.
Made up of around 96% water, crunchy cucumbers are a brilliant weapon to have in your arsenal (or fridge) when fighting heat-induced dehydration. Make quick cucumber pickles by combining the thinly sliced vegetable with white wine vinegar, sugar and salt, or blitz with apples to make a refreshing juice.
Fruit salad doesn’t have to mean lacklustre apple pieces and sad-looking tinned fruit in syrup. Instead, gather together all the most hydrating fruit you can find, think strawberries (96% water), cantaloupe melon (90% water), peaches (88% water) and oranges (87%). Slice, dice, peel and pare, then combine. Finish with a sweet-tart dressing made by mixing passionfruit pulp with lemon juice for a healthy summer dessert to remember.
You might think that seafood is a bit of a no-no in the heat given how quickly it can turn bad, but provided your seafood is top-quality and spanking fresh, it’s actually a great choice. High in protein, low in fat and easier to digest than meat, seafood and summer go together like prawns and Marie Rose sauce. For other easy eating ideas, think salmon grilled on the barbecue, cold crab salads and even a classic New England–style lobster roll, if you feel like treating yourself.
Yes, we know it’s hardly a revelation to suggest tucking into ice cream on a hot day, but have you considered giving homemade savoury ice cream a whirl? Just the thing to add that extra bit of interest to a summer garden party, your options for customisation are pretty much endless. The sweet-savoury swede ice cream recipe, below, is a bit of a winner.
Packed with water-rich tomatoes and cucumber, the classic Spanish soup is a hot weather winner: easy to prepare, light and healthy and full of flavour. Use the ripest tomatoes you can find and serve your gazpacho perfectly chilled, topped with diced red pepper and drizzle of olive oil (a sprinkling of smoked paprika is rather nice, too).
Stay with us on this one. While a stew might seem like it belongs firmly in your winter recipe rotation, the fluid-rich dish can actually aid with hydration and help cool you down (again, it all relates to raising the body’s core temperature). Leave the hearty steak and ale braises for another day, though, and opt for a lighter, fish-focused take on the dish, like this smoky bean and monkfish stew recipe.