As the UK swelters under a heatwave, many of us are seeking ways to stay cool and comfortable. While the temptation to turn on the oven might be strong, it's important to consider how our diet can help us beat the heat. In this article, I'll explore four key areas to think about next time you're feeling hot and hungry. From protein intake to hydration, I'll provide insights and commentary on how to stay healthy and happy during a heatwave.
Don't Sweat the Protein
One common misconception is that we need more protein during a heatwave. However, Aisling Daly, a senior lecturer in nutrition at Oxford Brookes University, clarifies that there's no need for an increase in protein intake. In fact, cooking protein-rich foods like meat, chicken, and fish can be off-putting in the heat, and even an outdoor BBQ might be too hot to handle. Instead, I suggest turning to air fryers, which use less energy and produce less heat than conventional ovens. But what about the fact that our bodies produce more heat when digesting protein? Well, that's because the stomach, intestines, and liver need energy to break down and absorb these complex molecules. So, while a steak might be tempting, it could bring you out in a sweat. Instead, opt for pre-cooked meats, bean salads, eggs, Greek yogurt, and smoothies made with fruit, vegetables, and yogurt. For vegetarians, lentils, nuts, milk, tofu, and cheese are great sources of protein.
Eat Your Water
Staying hydrated is crucial during a heatwave, and it's not just about drinking water. 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. By incorporating these foods into our diet, we can help keep ourselves hydrated and cool. However, it's important to note that the amount of fluid our body needs depends on various factors, such as age, body size, activity levels, and health status. So, while six to eight glasses of fluid a day is a good guideline, it's not a one-size-fits-all solution.
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 aiming for. 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. In other words, you're dehydrated and need to drink more. It's important to stay vigilant and monitor our fluid intake, especially during a heatwave.
Hot Drinks Can Cool You Down
Contrary to popular belief, warm or room-temperature drinks can be just as effective as cold ones for cooling you down. Research suggests that your body sweats more quickly to get rid of excess heat after a hot drink, compared to a cold drink. The key thing is to stay hydrated, regardless of the temperature of the liquid. So, you don't need to shun your favourite coffee or tea just because it's hot. However, be mindful that too much caffeine can make the body produce more urine, and leave you dehydrated. In my opinion, one or two coffees a day should make little difference to your hydration levels, but five or six will start to have an effect. And remember, drinking alcohol can also dehydrate you, so it's best to moderate your intake.
A Southern European Approach
If you take a step back and think about it, a southern European approach to eating might be a good idea during a heatwave. Have an early breakfast, an afternoon siesta while it's very hot, and then a late dinner. This allows your body to rest and recover during the hottest part of the day, and it can help you stay cool and comfortable. In my opinion, this approach is not only practical but also a great way to embrace a healthier lifestyle.
In conclusion, staying cool and comfortable during a heatwave is all about making smart choices. From protein intake to hydration, there are many ways to beat the heat and keep ourselves healthy. By incorporating these tips into our diet and lifestyle, we can enjoy the summer months without breaking a sweat.
