What to eat when it’s hot?

Verified on 05/09/2023 by Alexane Flament, Editor
Quels aliments privilégier par fortes chaleurs ?

Water-rich foods are best for hot weather. Here’s how to compose a plate when the mercury soars!

To combat the heat, especially during heatwaves, it’s essential to adapt your diet. While some foods raise body temperature, others are nutritious, hydrating and refreshing. Perfect for resisting the heat that puts the body to the test!

In fact, as the government website reminds us, while summer is generally a season when appetite is a little sluggish (and it’s therefore normal to eat less), skipping meals or drastically reducing portions is highly inadvisable!

Not feeding your body the nutrients it needs is the best way to further deplete it. So here are the foods to choose!

Raw vegetables

While it’s recommended to eat at least 5 fruits and vegetables a day all year round, when the weather is very hot, don’t hesitate to go slightly beyond the recommendations.

Focus on foods that are full of water! These include raw vegetables such as cucumbers, lettuce, radishes and tomatoes, which also contain numerous vitamins and minerals.

Cold soups, such as gazpachos, are a good alternative to ensure your daily intake of vegetables (or even fruit, depending on the recipe). And what’s more, it’s a hydrating dish!

Cooked vegetables

You can also opt for cooked vegetables (marinated, a la plancha, baked or steamed). As they are very rich in water, sun vegetables provide the hydration you’re looking for in hot weather.

Fill up on zucchini, peppers, eggplant and fennel!

The fruits

Summer is undoubtedly the season for fruit, so there’s no excuse not to include it in your diet!

The most water-rich fruits include melons, watermelons, peaches, nectarines, citrus fruits and strawberries. All the ingredients you need for a vitamin-packed fruit salad!

Lean proteins

During heatwaves, it’s best to eat light and opt for easily digestible food, to avoid raising body temperature even higher.

Choose lean meats, such as chicken or turkey breast, as well as fish (cod, sardines, salmon).

Steaming is preferable, as it preserves all the goodness and water naturally contained in food.

The drinks

With extremely high temperatures, it’s essential to drink 1.5 to 2 liters of water a day! Water should be your main drink, but you can also quench your thirst with juices or homemade smoothies.

Cold infusions of lemon balm or chamomile will also help you stay hydrated and relaxed.

Finally, avoid sodas (which are far too sweet) as much as possible, as well as coffee and alcohol, which promote dehydration.