Extreme high temperatures, made more likely by the climate crisis, are hitting the globe like never before. Countries like Germany and Denmark experienced the hottest days on record this past week, and parts of the US are bracing for excruciating heat for the holiday week ahead. Staying indoors, avoiding strenuous exercise, and drinking plenty of water are all important things to do when the weather is unbearable, but eating the right foods is vital, too. Find some of our go-to heatwave foods (and recipe inspiration) below.
How do you hydrate in a heatwave?
Of course, drinking plenty of water is important for hydration all year round. But in a heatwave, it is essential, especially if you’re outside a lot. “People working in the heat or otherwise engaging in physical activity should drink an eight-ounce cup of water every 15 to 20 minutes according to the US Centers for Disease Control and Prevention,” Leana Wen, MD, MSc, told CNN. “This would total about 24 to 32 ounces per hour. People should also keep well hydrated before and after their outdoor time in the heat.” But when it comes to hydration, diet is important, too.
What are the best foods to eat during a heatwave?
Plenty of plant-based foods have a high water content, which can help you stay hydrated and refreshed in scorching temperatures. Cucumbers, watermelons, citrus fruit, and pineapple, for example, are great food choices when it’s hot.
“Pineapple might not make you ‘feel’ cool the way that mint can, but pineapple contains the super powerful anti-inflammatory property, bromelain, Bex Prade IFMCP, RNT, told Women’s Health. ”This helps your body combat the effects of heat and inflammation, and the water-rich fruit also helps you stay hydrated which can help regulate your body temperature.”
7 cooling foods to eat when it’s super hot outside
Here are what experts say are the best cooling, hydrating plant-based foods to eat during a heatwave.
Hannah Kaminsky
1 Watermelon
Why is it good for a heatwave? Watermelon is one of the most hydrating fruits you can eat because it’s made up of about 90 percent water. It’s also a source of potassium, which helps to balance electrolytes (crucial for maintaining hydration).
Try it in a recipe: Seared Watermelon Niçoise Salad
Sarah Bond
2 Cucumbers
Why is it good for a heatwave? Cucumbers contain even more water than watermelon—they’re around 95 percent water. They’re also rich in nutrients, including potassium, and have a naturally cooling effect on the body.
Try it in a recipe: Healthy Cucumber Sushi Rolls With Spicy Mayo
Luke Albert
3 Tomatoes
Why is it good for a heatwave? They have a high water content (they’re about 94 percent water) and are nutrient-dense. They’re also particularly rich in lycopene, an antioxidant that may help to protect against sun damage.
Try it in a recipe: Tomato Garlic Garden Tart
4 Citrus fruits
Why is it good for a heatwave? Citrus fruits—like oranges, grapefruits, lemons, and limes—have a high water content, and they’re also rich in vitamin C as well as potassium and magnesium. These electrolytes help replenish what is lost through sweat, reducing the risk of heat-related issues.
Try it in a recipe: Shaved Fennel and Pink Grapefruit Salad
Christine Wong
5 Berries
Why is it good for a heatwave? Berries provide essential vitamins and minerals, including vitamins C and K, fiber, and manganese. These nutrients support various bodily functions and help maintain your health during a heatwave. They’re also a good source of natural sugar, which can help give you a quick energy boost, too.
Try it in a recipe: Vegan Rustic Summer Berry Galette
Lauren Lovatt
6 Zucchini
Why is it good for a heatwave? Similar to cucumber, zucchini is 95 percent water. It’s also easy to digest due to its fiber content, and it’s packed with essential vitamins and minerals, including potassium and magnesium.
Try it in a recipe: Sizzling Zucchini With Creamy Tzatziki
Page Street Publishing
7 Pineapple
Why is it good for a heatwave? As mentioned above, pineapple contains bromelain, which is beneficial during a heatwave. But on top of this, it’s also made up of 86 percent water, it’s packed with antioxidants and B vitamins, and it contains natural sugars, too.
Try it in a recipe: Pulled Barbecue Jackfruit Sandwich With Grilled Pineapple
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Charlotte is a VegNews editor and writer based in sunny Southsea on England's southern coast.
