Hack the Heat With Hydrating Foods

When the sun is shining, you feel hot and sticky, and you may find that food is not at the forefront of your mind. Finding yourself reaching for lighter meals isn’t an uncommon experience, but why is this?

When it's hot, your body regulates your body temperature, and routes blood closer to your skin to cool you down. Due to this, digestion may take a back seat role. It's a normal physiological response, and it explains why the thought of a full meal at midday in July may feel off.

Your appetite may feel reduced, but your nutritional needs don't reduce with it.

Hydration matters more than you think

When you sweat (which I am sure is occurring more often thanks to the glorious hot weather) - it takes water and electrolytes from your body with it.

Electrolytes are minerals that carry an electrical charge when dissolved in fluids like blood, sweat, and urine. They are vital for the proper functioning of cells and essential metabolic processes. Key electrolytes include:

• Sodium
• Calcium
• Chloride
• Potassium
• Magnesium

Read our handy guide on electrolytes here.

Hydrating foods

Food is a surprisingly effective way to top up your water intake. Here are some options worth building into your day.

Beverages (beyond water):

Unsweetened tea/ coffee

Coconut water

Vegetables with high water content:

Cucumber: ~96% water

Iceberg lettuce: ~95% water

Celery: ~95% water

Courgette: ~95% water

Radishes: ~95% water

Tomatoes: ~95% water

Fruits with high water content:

Melon: ~ 90%

Strawberry: ~91% water

Peaches: ~88% water

Oranges: ~87% water

What to eat when you’re too hot

If you're avoiding the kitchen when it's hot, that's a rational decision. Cooking can add heat to a room that doesn't need more of it. Leaning into no-cook meals isn't lazy, it's working with your environment, rather than against it. When cooking is unavoidable, the evening may be your best window: cooler kitchen, and whatever you make can go straight into the fridge for another portion tomorrow.

Here are some great refreshing summer recipes to try that won’t heat up your kitchen any more than it already is.

Tzatziki dip

Grate your cucumber straight into your yoghurt (greek, plain, or plant-based all work). Hydration tip: don't drain the cucumbers first - the liquid is the water content you want to keep. This will lead to a slightly runnier dip, but hydration is key here. Stir in a small garlic clove, a squeeze of lemon, and fresh herbs. Season to taste.

Gazpacho

Simply chop your tomatoes, cucumber, and red pepper roughly. There’s no need to be precise, it's all going in the blender. Blitz with a small garlic clove, a glug of olive oil, a splash of red wine vinegar, and a pinch of salt until smooth. Taste and adjust. Refrigerate for at least an hour before serving, because the cold is what makes it.

Customisable salad

Chop up a base of celery, cucumber, and tomatoes alongside your leafy greens - don't pat anything dry. The natural water content sitting on your vegetables after washing is worth keeping. Dress lightly with olive oil and lemon juice then add whatever you have to make this one your own: fresh herbs, a handful of chickpeas, or leftover beans.

Try to keep your nutrition steady even when your appetite isn't, and the Huel range is a great way to support this. Why not try grabbing a Huel Ready-To-Drink when preparing food at home feels too much.