As summer heat rises, many people notice they are less hungry. That is because digesting and storing food creates heat in the body. While your body may not want more heat, it still needs fuel and fluids to stay healthy and hydrated.
Healthy eating and drinking can help prevent heat-related illness, especially for older adults.
Summer superfoods
Summer brings some of the most powerful foods of the year — fresh, colorful produce packed with nutrients that protect your memory, muscles and heart. Sun-ripened fruits and vegetables often have more flavor and antioxidants, and light, refreshing meals fit many people’s smaller appetites in hot weather.
Berries such as blueberries, strawberries and raspberries can support brain health, memory and gut health. They are easy to add to oatmeal, yogurt, smoothies and salads. Tomatoes are rich in lycopene, which supports heart health and may help protect against some cancers. Enjoy them sliced, in a caprese salad or in fresh salsa. Corn, fresh or frozen, provides fiber and supports eye health. It can be added to salads, soups or mixed with beans.
Hydrate
Your brain needs water to work well. Even small amounts of extra hydration can improve memory. Do not wait until you are thirsty to drink water. The Local Health District recommends drinking about 8 ounces every 15 to 20 minutes when you are working or playing outside in the heat. It is better to drink small amounts often than to chug a large amount at once. Do not drink more than 48 ounces in an hour.
Good hydration does not come only from the tap or a bottle. Many fruits and vegetables are mostly water and can help you stay hydrated. These include:
- Watermelon
- Strawberries
- Cantaloupe
- Peaches
- Oranges
- Grapefruit
- Cucumbers
- Lettuce
- Celery
- Zucchini and squash
- Tomatoes
- Bell peppers
Your daily goal is 6 to 8 cups of fluid from water, tea, soup, fruit or flavored water. Using a water bottle can help you remember to drink.
Restore electrolytes
When you sweat, your body loses important minerals such as sodium and potassium. This can lead to muscle cramps and tiredness. Bananas, leafy greens and coconut water can help replace these minerals. Adding these foods and drinks to your day can support muscle function and overall energy.
Drinks to avoid or limit
Some drinks can make dehydration worse. The Local Health District advises people to avoid alcohol and energy drinks, especially in hot weather. These beverages can dehydrate you and add stress to the heart.
Coffee, tea and other caffeinated drinks should be enjoyed in moderation. Balance them with plenty of water and hydrating foods.
Eat smaller, more frequent meals
Heavy, greasy or fried foods slow digestion and can make you feel hotter and more sluggish. Lighter foods are easier to digest and can help keep your body cooler. Salads, yogurt and smoothies are good choices in hot weather. They are light, refreshing and often include fruits and vegetables that add water and nutrients.
The Women, Infants and Children (WIC) program supports pregnant, breastfeeding and postpartum women, infants and children up to age 5. It provides healthy foods, nutrition education and breastfeeding support.
Most importantly, never forget to wash the fruits and vegetables!