As the UK swelters under a heatwave, many of us are looking for ways to beat the heat. One of the most common questions is whether we should change our diet during hot weather. While it may seem counterintuitive, the answer is not as straightforward as you might think. In this article, I will explore four key points to consider when it comes to diet and heatwaves, and offer my own insights and commentary on each.
Don't Sweat Over Protein Intake
One of the most surprising things I learned is that protein intake is not necessarily something to sweat over during a heatwave. Aisling Daly, a senior lecturer in nutrition at Oxford Brookes University, explains that while protein is an important part of our diet, it is not necessary to increase our intake during hot weather. In fact, cooking protein, such as meat, chicken, and fish, can be off-putting in the heat, and an outdoor BBQ can be too hot to handle.
However, this does not mean that we should shun protein altogether. Instead, I suggest turning to air fryers or slow cookers, which use less energy and produce less heat than conventional ovens. But even eating and digesting protein can produce more heat than other food groups, due to the energy needed by the stomach, intestines, and liver to break down and absorb these complex molecules.
So, while protein is important, I recommend opting for pre-cooked meats, bean salads, eggs, and Greek yogurt (even frozen) during a heatwave. Making a smoothie with fruit, veg, and yogurt (and a dash of peanut butter for protein) is a great way to get a balanced, nutritious meal without turning on the oven.
Eat Your Water
Another important point to consider is hydration. When it's hot, we lose water when we sweat, so we need to replace it or we become dehydrated. The NHS recommends six to eight glasses of fluid a day, but in a heatwave, you may need a lot more. Dr. Charlotte Mills, a food and nutrition scientist at the University of Reading, explains that the amount of fluid your body needs depends on factors like age, body size, activity levels, and health status.
However, rehydrating doesn't just mean refilling your water bottle every couple of hours. We also need to eat our water, as 80-90% of fruit and vegetables are full of water. Cucumber, tomatoes, lettuce, celery, watermelon, and strawberries all have very high water content, above 90%. Apples, carrots, cooked broccoli, and pears contain 80% to 89% water, as do oranges, grapes, and pineapple.
Check Your Urine
If you're not sure how much liquid you're taking in, you can always check the colour of your urine. Pale yellow is what you're after. If it's orangey or dark brown, that's a sign that your kidneys are holding onto water because there isn't enough in the body. That means you're dehydrated and need to drink more.
Yes, Hot Drinks Can Cool You Down
Finally, let's talk about hot drinks. We know some people love a cuppa, even when it's sweltering, and that actually makes scientific sense. Warm or room-temperature drinks are just as good as cold ones for cooling you down, according to Dr. Daly. Research suggests that your body sweats more quickly to get rid of the excess heat after a hot drink. So, hot tea won't necessarily help you cool down more quickly - the key thing is to stay hydrated no matter the temperature of the liquid.
You don't need to shun your favourite coffee either just because it's hot. However, too much caffeine can make the body produce more urine, and leave you dehydrated. For matcha fans, the drink contains more caffeine than a cup of tea but less than a regular coffee. Dr. Daly says one or two coffees a day should make little difference to your hydration levels - but five or six will start to have an effect. Drinking alcohol also dehydrates, so it's best to limit your intake.
In conclusion, while there are some things to consider when it comes to diet and heatwaves, the key is to stay hydrated and listen to your body. By eating our water, checking our urine, and enjoying hot drinks, we can beat the heat and stay healthy during a heatwave. So, the next time you're feeling hot and hungry, remember these four key points and enjoy a refreshing, nutritious meal.
