In the midst of a scorching heatwave, the last thing anyone wants to do is turn on the oven. Cooking in hot weather can feel like a chore, and many of us find ourselves less hungry. So, when the heat gets too much, should we consider changing our diet? Let's explore four key points to keep in mind next time you're hot and hungry.
Don't Sweat Over Protein Intake
One might assume that protein intake should increase during a heatwave, but Aisling Daly, a senior lecturer in nutrition at Oxford Brookes University, disagrees. She explains that our bodies produce more heat when digesting protein due to the energy required by the stomach, intestines, and liver to break down and absorb these complex molecules. Therefore, a steak might just bring you out in a sweat. Instead, opt for fruit, vegetables, and carbohydrates, which are easier to digest. Pre-cooked meats, bean salads, eggs, and Greek yogurt (even frozen) are excellent choices. For vegetarians, lentils, nuts, milk, tofu, and cheese provide ample protein. Making a smoothie with fruit, vegetables, and yogurt, along with a dash of peanut butter, can be a nutritious and easy meal option.
What makes this particularly fascinating is that the air fryer, a relatively new kitchen gadget, can be a game-changer in hot weather. Cooking with an air fryer uses less energy than a conventional oven and produces less heat in the kitchen. This makes it an ideal appliance for hot days. However, the slow cooker, often forgotten in the back of the cupboard, is also a more energy-efficient option, releasing even less heat.
Eat Your Water
When it's hot, we lose water through sweating, so rehydration is crucial. The NHS recommends six to eight glasses of fluid a day, but in a heatwave, you might need a lot more. Dr. Charlotte Mills, a food and nutrition scientist at the University of Reading, emphasizes that the amount of fluid needed varies depending on factors like age, body size, activity levels, and health status. World Cup footballers aren't the only ones who benefit from hydration breaks; athletes, pregnant and breastfeeding women, and others need to drink more.
What many people don't realize is that rehydrating doesn't just mean drinking water. We also need to eat our water. Dr. Daly points out that 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 unsure about your hydration levels, a simple way to check is by looking at the color of your urine. Pale yellow is the goal. If it's orangey or dark brown, that's a sign of dehydration, and you need to drink more. Your kidneys are holding onto water because there isn't enough in your body.
Yes, Hot Drinks Can Cool You Down
We know some people love a cuppa, even when it's sweltering, and that makes scientific sense. Warm or room-temperature drinks are just as effective as cold ones for cooling you down, says Dr. Daly. Research suggests that your body sweats more quickly to get rid of excess heat after a hot drink. After a cold drink, your body sweats more slowly, trying to keep your core temperature steady at about 37 degrees Celsius. So, hot tea won't necessarily help you cool down more quickly; the key is to stay hydrated, regardless of the temperature of the liquid.
In my opinion, the key takeaway here is that staying hydrated in hot weather is crucial, and it's not just about drinking water. Eating water-rich foods and being mindful of your protein intake can also play a significant role in keeping you cool and energized. So, the next time you're feeling hot and hungry, remember these four points and stay cool!
