The most effective way to kill hunger is to be overly hot.

When it’s hot outside, eating a complete dinner might not seem as enticing as just lounging in front of a fan and subsisting on ice cream.

However, in order for your body to continue working at its highest level, it too needs food.

It’s incredibly simple to become dehydrated during heatwaves since you sweat more when it’s hot, which can leave you feeling extremely ill.

Dehydration will make working and daily tasks more challenging in general.

Water regulates body temperature, carries essential nutrients throughout the body, and has a big impact on the health of your brain, heart, and muscles, according to Tactical Trainer’s head coach Farren Morgan.

He continues, “The need of being hydrated has increased since excessive perspiration causes us to lose fluids and vital minerals like glucose, potassium, and sodium.

“This causes energy to be depleted throughout the day, and if they aren’t replenished by staying hydrated, your ability to regulate your body’s temperature will become compromised, your heart rate will rise, your mental function and cognitive abilities will deteriorate, and your risk of suffering a heatstroke will increase.”

Make hydration a priority

Foods can hydrate too (Picture: Getty Images/Johner RF)

On chilly days, we should drink more water than usual.

Focusing only on drinking water, however, is insufficient; you can increase your water consumption by choosing particular meals as snacks.

In actuality, food accounts for around 20% of a person’s daily water intake.

Snacking on fruit with a high water content, such as watermelon, cucumbers, peaches, cherries, and berries, is advised by health expert Lujain Alhassan of the health and wellbeing company Exante.

Make sure to drink plenty of water frequently, even if you don’t feel thirsty, she continues.

If you’re going to sit outside or commute to work, pack a water bottle, a hat, and sunscreen. Also, sit in the shade if possible.

Chronically ill individuals should exercise extra caution since they are more susceptible to dehydration, heat exhaustion, and heatstroke. Examples of such disorders include diabetes, heart disease, and Alzheimer’s.

In addition, Lujain cautions against fasting during a heat wave.

Your body is already exerting extra effort to maintain internal temperature and expel extra heat through sweat, she continues.

“Fasting can raise your risk of dehydration, heatstroke, and heat exhaustion while depriving your body of the vital nutrients it needs to properly maintain body temperature.”

Pauline Cox, a functional nutritionist with Wiley’s Finest supplements, advises chopping up a cucumber, mint leaves, basil leaves, pomegranate seeds, and/or fresh berries like strawberries and blueberries to add to water in order to kill two birds with one stone.

She claims that adding a few additions would improve the taste of your water as well as offer extra minerals like vitamin C, potassium, and magnesium.

Eat little – but often

In order to maintain hydration levels, Lillie Farrow, a chef and certified nutrition coach, says that it is “essential to try to eat little and often.”

As a result, if time is of the essence, keep yourself satisfied by snacking on fruit, vegetables, and homemade dips like hummus or pesto to eat with salads or wraps.

Make sure your home is filled with activities you enjoy. Personally, I adore watermelon,” claims Lillie.

“I cut some up at the beginning of the week and put it on a plate in the refrigerator so I can eat it whenever I want.”

Cucumbers, tomatoes, watercress, apples, and Penny Weston, a nutritionist and owner of the Made Wellness Center in Staffordshire, encourage you to eat these water-dense fruits and vegetables:

Lillie Farrow, a chef and certified nutrition coach, advises that it is “important to try to eat little and often” in order to maintain hydration levels.

As a result, if you’re pressed for time, keep yourself full by nibbling on fruit, veggies, and homemade dips like hummus or pesto to consume with salads or wraps.

Ensure that your house is full of things you want to do. My favorite fruit is watermelon,” declares Lillie.

To ensure I can have it anytime I want, I chopped it up at the start of the week and placed it on a plate in the refrigerator.

apples, watercress, cucumbers, tomatoes, and You should consume these water-dense fruits and vegetables, says Penny Weston, a nutritionist and the proprietor of the Made Wellness Center in Staffordshire.

Upgrade your salads

Make your salad extra special (Picture: Getty Images)

Even though salads are a must on hot summer days, don’t limit yourself to the same old lettuce, cucumber, and tomato.

To get enough carbs and lipids, substitute adding nuts, seeds, and carbohydrates like quinoa, rice, or pasta.

Lillie also suggests adding some fruit and baking or chargrilling some veggies.

I recently cooked some lamb koftas, and I served them with a watermelon, mint, and feta salad.

There are excellent substitutes that will allow you to get all the deliciousness and nutrients you require while eating foods that are cold rather than cooked.

She continues, “Chicken salad is one of my favorite salads. In our home with family and friends, I roast the chicken on top of ciabatta that has been torn into amazing croutons.

For the vegetarians out there, consider substituting soy, tofu, or lentil meat for the meat in salad dishes.

Making a salad doesn’t have to take all day.

You can cut a large salad to last for a few days; simply remove the piece you choose and prepare the meal as you wish and at the time you wish to eat it, advises Lillie.

Making frozen fruit and juice or yoghurt lollipops with the kids is an added treat.

For better appetite, try lighter fare.
A good general rule of thumb is to eat when you are hungry, however heat waves can affect our hunger.

According to Lujain, a drop in appetite can result from the brain paying less attention to hunger while you are feeling heated since your body is sweating out the heat.

We need meals to reduce the risk of heat exhaustion and dehydration, thus it’s critical that we pique our appetite once more.

In order to go on to richer dishes, Lujain advises eating light foods first, such as salads and fruits.

During a heatwave, keeping yourself cool will help you immediately recognize your hunger cues.

Drinking water regularly will also help you recognize when you’re hungry since sometimes your body confuses thirst with hunger, the author writes. In order to guarantee that you are getting adequate nutrients and prevent dehydration, it is crucial that you eat even when you do not feel hungry.

Pauline suggests freezing your smoothies as a great approach to accomplish this. When you don’t feel like eating, they are an excellent method to supplement your diet with nutrients.

She continues, saying that a cold soup is a cool method to ingest nutrients without making us feel overheated.

Fresh, crunchy salads are the ideal complement to a straightforward summer meal. A straightforward strategy for improving health is to prioritize protein, along with the complementing vegetables and good fats like avocados, olive oil, and eggs.

If in doubt, Pauline has one recommendation: add sauerkraut to your salads. The pickled cabbage dish is an ‘easy and affordable way to make sure you’re getting fibre, beneficial gut bacteria and vitamin C.’

Eat a lot of macro- and micronutrients

Regarding vitamins, Farren suggests consuming a variety of foods that are high in both macronutrients and micronutrients.

Foods high in macronutrients, such as fish, chicken, meat, and eggs, are high in protein. Oats, bread, and rice are strong in carbohydrates, and avocados, almonds, and unsaturated oils like olive or canola are beneficial fats that support a healthy diet.

Due to its high quantities of fiber, magnesium, Vitamin C, E, and B6, avocados are also beneficial for micronutrients.

Protein, fiber, calcium, magnesium, and potassium are all nutrients found in lentils, which are also slow-digesting carbs that can provide you energy for a long time.

Finally, sweet potatoes are filled with Vitamin A, C, B6, magnesium, fibre, and provide sufficient amounts of energy seeing as they’re rich in carbohydrates.

Recipes for a heat wave:
Recipe for a very berry smoothie:

Cool down with this (Picture: Getty Images/Cavan Images RF)

This smoothie recipe from Pauline Cox is full of fiber, vitamin C, calcium, and antioxidants and may be had in the morning or frozen to make energizing lollipops.


  • 300ml unsweetened nut milk of choice 
  • Small ripe avocado
  • 1 teaspoon of tahini (sesame paste)
  • A handful of fresh or frozen berries of choice (choose form raspberries, blueberries, blackcurrants and/or blackberries)
  • 1 x heap tablespoon of collagen (optional for extra protein)
  • 1 tablespoon of chia seeds
  • Juice of 1 lime
  • For additional sweetness, optional 1 tsp of raw honey


1. Add all of the ingredients to a blender and blend until smooth. Pour into lolly molds and freeze until firm and ready to eat.

Watermelon and feta salad recipe

An alternative summer salad (Picture: Getty Images)

Recipe from Lujain Alhassan.


  • 1 large watermelon, chopped into cubes
  • 1 block of feta cheese, chopped into cubes
  • 1 red onion, sliced
  • Mint leaves


1. Combine ingredients into a bowl and mix well. For the dressing mix in some balsamic vinegar, olive oil and lemon juice for a simple vinegrette.

Easy smoothie bowl recipe

Yum (Picture: Getty Images/Cavan Images RF)

Recipe by Lujain Alhassan.


  • 1 Handful spinach
  • 1 small mango
  • 1 tbsp protein powder
  • ½ cup milk of choice (Reduce the amount for a thicker consistency)
  • 1 tsp chia seeds
  • 1 banana
  • ½ cup frozen berries
  • 1 tbsp honey/agave syrup


1. Combine ingredients in a blender and mix till smooth, for extra sweetness top with your favourite granola or trail mix and some extra honey.


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