As temperatures soar, many people struggle with what to eat, often resorting to light snacks or giving up on cooking altogether. However, nutritionist Lola Biggs from natural health supplement brand Together Health has shared her expert advice on the worst foods to consume during a heatwave—and some surprising alternatives that can help keep you cool and hydrated.
Ice cream and salty snacks: the hidden heat culprits
Ice cream, a popular summer treat, may feel refreshing in the moment, but Biggs warns it can actually make you feel warmer. ‘It may feel cooling in the moment, but ice cream is high in fat and sugar content, which means your body has to work harder to digest it, which can leave you feeling even warmer afterwards,’ she told Metro.
Instead, she recommends homemade ice lollies or homemade ice cream made by blending frozen berries or bananas with Greek yoghurt for a creamy texture, or using coconut water for a lighter, more hydrating alternative that’s lower in added sugar and higher in protein.
Similarly, salty crisps and nuts, often paired with a cold drink, can contribute to dehydration. ‘In the hot weather, these can increase thirst and contribute to dehydration,’ Biggs explained. ‘Their salt content can also encourage water retention, leaving you feeling bloated and uncomfortable.’ For a crunchy substitute, she suggests paprika-roasted chickpeas, which provide protein and added fibre to keep you fuller for longer.
White bread and heavy meals: why to avoid them
White bread is another food to skip during hot weather. ‘It’s low in water and fibre, and can feel heavy and stodgy, leaving you feeling sluggish in hot weather,’ Biggs said. She advises swapping it for crunchy lettuce wraps, which are ‘naturally hydrating’—iceberg lettuce is around 95 per cent water. Fill them with cucumber, tomatoes, feta, mint, and a squeeze of lemon for freshness.
For dinner, Biggs recommends ‘fuss-free’ meals like loaded poke bowls, which require no strenuous cooking and are high in protein. ‘Use a packet of plain microwave rice or mixed leaves, then top with tuna or salmon, avocado, grated carrot, chickpeas, boiled egg quarters, edamame beans and a drizzle of sesame oil. It’s full of nutrients, hydrating and ready in minutes,’ she suggested.
Another option is smoky tacos with thinly sliced courgettes, black beans, tomatoes, pickled onions, avocado, iceberg lettuce, smoked paprika, and a squeeze of lime, all piled into crispy taco shells. ‘They’re tasty and flavoursome without the heaviness,’ Biggs noted.
The most hydrating dish: chilled gazpacho
According to Biggs, the most hydrating dish you can eat is chilled gazpacho. To make it, blend ripe tomatoes, cucumber, and red peppers with a little salt and black pepper. Serve it cold with wholemeal or seeded bread for a light but satisfying dinner packed with vitamins, antioxidants, and water.
These recommendations come as the UK experiences a summer heatwave, with temperatures expected to reach 38°C in some areas. Commuters have been warned after an extreme heat alert was activated, and London’s parks have turned yellow and dusty, prompting doctors to advise carrying an ‘irksome’ item for safety. For more heatwave guidance, visit Metro's heatwave hub.
