As temperatures continue to rise across many regions, experts say choosing the right foods can help individuals stay cool and hydrated during heatwaves. Nutritionists emphasize that while hydration through fluids remains paramount, certain foods also play a crucial role in maintaining comfort and energy levels when the mercury climbs.

Nutritionist Emma Shafqat advises light, fluid-rich meals to support the body in hot weather. She recommends foods high in water content such as watermelon, cucumber, tomatoes, berries, and yogurt, alongside protein sources like eggs, fish, chicken, beans, and lentils. Hydrating snacks not only replenish fluids but aid digestion, which can slow down in extreme heat.

Contrary to common assumptions, some foods typically considered comforting may actually compound heat-related discomfort. Fried foods and red meats are discouraged as they require more metabolic effort to digest, potentially increasing internal body heat and leaving individuals feeling lethargic. Similarly, processed meats like sausages, bacon, and salami, which are high in salt and fat, may intensify thirst without providing adequate hydration.

Cold beverages containing caffeine, including diet sodas and iced coffees, might seem refreshing but can contribute to dehydration. Shafqat highlights that while occasional consumption is unlikely to cause harm, relying on such drinks instead of water during heatwaves is not advisable. High-caffeine drinks can also induce jitteriness and exacerbate discomfort in hot conditions.

Certain salty snacks such as pretzels and salted nuts are also flagged for their potential to increase thirst, especially if fluid intake is insufficient. While some salt loss through sweat necessitates moderate sodium replacement, excessive salt can have the opposite effect and worsen symptoms of heat stress.

Dairy options like Greek yogurt and cottage cheese are encouraged due to their high water content and probiotic qualities, which support digestion and hydration. Yogurt paired with fruits or blended into smoothies provides an effective cooling snack. Cottage cheese, with up to 75 percent water content, also supplies essential minerals like sodium, calcium, potassium, and magnesium that aid muscle and nerve function.

Unexpectedly, hot dishes such as tomato soup and stews are among the recommended choices. Tomato soup’s vitamin C and electrolyte content support body function, while warm broths can stimulate sweating to naturally lower body temperature. Hearty stews, often containing slow-cooked meats, help maintain electrolyte balance and are easier to digest than heavier meals.

Spicy foods, including curries like chicken tikka masala, may also aid in cooling. The capsaicin in chillies triggers receptors that raise core temperature temporarily, promoting sweating and subsequent cooling. Curry spices such as turmeric can enhance circulation and thus assist with thermoregulation. Coconut milk-based milder curries provide a valuable source of electrolytes to combat fatigue.

Sweet, sugary snacks and desserts, despite offering a quick energy boost, are discouraged due to their lack of hydration benefits and potential to contribute to sluggishness in the heat. In place of these, naturally water-rich and fruity alternatives or homemade frozen treats are preferred to maintain hydration effectively.

By selecting foods thoughtfully during periods of intense heat, individuals can better support their hydration, digestion, and overall well-being, helping to reduce the physical toll of high temperatures.