How to Eat Properly in Hot Weather: Expert Tips

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In hot weather, it's important to reconsider your diet: the main focus should be on light, hydrating foods, minimal spicy, sweet, and fatty items, frequent small meals, and adequate hydration. Experts recommend excluding alcohol, coffee, and sweet soda to prevent dehydration.

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In the height of summer heat, nutritionists and doctors advise paying special attention to the composition of your diet — this affects not only your well-being but also your overall health.

Main Recommendations

Prefer light and hydrating dishes: salads, okroshka, cold soups, fresh fruits and vegetables, fish and seafood[1][4].
Exclude fatty, fried, spicy, salty, and sweet foods from your diet — they slow down digestion and retain fluid in the body[3][4].
Do not replace main meals with just berries or fruits — nutrition should be balanced, including proteins, vegetables, and grains[1].
Divide your daily diet into 5–6 small portions — this reduces the load on the body and promotes better digestion[1].

Which Products Are Especially Beneficial?

What to Eat	What to Drink	What to Exclude
Vegetables, greens, berries (zucchini, celery, cucumber, mint, cilantro)	Clean water, natural fruit drinks, compotes, green tea	Alcohol, coffee, sweet soda, store-bought juices
Lean proteins (fish, chicken, tofu)	Herbal tea	Fatty meat, sweets, chocolate, chips
Berries and fruits with high water content (watermelon, melon)	Freshly squeezed juices (not to overindulge)	Spicy and salty foods

Unexpected Tips

Hot tea (black or green) in the heat helps cool the body — evaporating sweat carries away excess heat[2].
The most calorie-dense meals — breakfast, lunch, and dinner — should be during the cooler parts of the day[2].
If you crave something cold, it's better to choose a frozen smoothie or fruit ice rather than ice cream[4].

Experts emphasize: thirst is the main signal of a lack of fluid, so in extreme heat, it's important to drink even if you don't feel like it[5].

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