Eat to Beat the Heat

I don’t know about where you live, but in my neck of the woods, we’re having a bit of a heatwave. 

I hear you, Arizonans…”Oh, Connecticut. Are you uncomfortable in your little 98 degrees? Poor you!” 

Keep quiet. Everyone knows yours is a dry heat. We have humidity!

Kidding aside, staying hydrated is no laughing matter, especially when the temperatures climb and you’re sweating more than usual. But, did you know that the way you eat in a heatwave can also affect your body for better or worse? By focusing on hydrating foods and steering clear of certain others, you can help your body stay cool and function optimally.

GO FOR THESE!

Foods with high water content to replenish fluids
No surprise these are fruits and vegetables. Almost anything will do the trick, but a few stand out. Watermelon and other melons, oranges, pineapple, peaches, and strawberries all have a high percentage of water. For vegetables, look to cucumbers, celery, tomatoes, bell peppers, and spinach.

Electrolyte-rich foods
Electrolytes (potassium, sodium, magnesium, calcium, chloride) don’t only regulate the amount of water in your body, they’re also critical to muscle and nerve function, blood pressure control, and nutrient absorption.

• POTASSIUM: bananas top almost everyone’s list, but did you know that sweet potatoes and avocados pack even more?

• SODIUM: pickles and pickle juice, cheese, some nuts (but don’t overdo sodium or it could backfire – more on that below.)

• MAGNESIUM: dark leafy greens like spinach, pumpkin seeds, almonds

• CALCIUM: dairy, dark leafy greens, and tofu

• CHLORIDE: olives, seaweed, tomatoes, celery

Light, frequent meals
To avoid overworking your digestive system, try having small, light meals more frequently, as opposed to three large meals a day.

Goldilocks hydration
I’ve said this before, but it bears (haha) repeating.

• Hydrate enough, but not too much. That means half your body weight in ounces every day – so 150 lb. person needs 75 ounces of water.

• Add a little more to compensate for caffeine, alcohol, or intense sweating but NEVER go over 100 ounces, no matter what you weigh.

• Having too much water overwhelms your kidneys and disrupts your fluid/electrolyte balance. Believe it or not, too much of a good thing can lead to serious health consequences.

Feel like something other than water? These are good options.

• Give coconut water a try.

• Iced herbal tea is a good alternative.

• Infuse your water with whole fruit or a splash of unsweetened fruit juice. Watermelon is one of your best bets because of its natural electrolytes.

• Consider sports drinks with intense exercise, but watch out for too much added sugar or artificial sweeteners.

• Make your own popsicles with pureed fruit!

SKIP THESE!

Snack foods and sweets
Processed carbohydrates can be full of sugar, which promotes dehydration and inflammation. Not the best idea when your body is already struggling to stay cool.

Caffeine and alcohol
Drinks with caffeine and alcohol have a diuretic effect, meaning they increase fluid loss.

High-protein meat
Foods high in protein – particularly meats – take longer to digest and generate heat in the body. That's because they have a higher thermic effect than other macronutrients, which means they take more energy to digest and can elevate your temperature. (But don’t skimp on protein – look for plant-based sources like tofu, beans, lentils, nuts, and seeds.)

Spicy and/or deep-fried foods
Spicy dishes can increase body temp and sweating. Deep-fried foods have a similar effect as high-protein meats. They’re hard to digest, generate heat, and raise body temp.

High-sodium foods
Wait, didn’t I just say that sodium’s an important electrolyte that you need to replenish? True, consuming too little sodium (or losing too much through sweat) causes an imbalance of fluids in your body. But going overboard – particularly with processed foods – can also lead to an imbalance. How? Too much sodium in your blood stream causes your kidneys to retain water in order to compensate. Water retention increases blood volume, leading to swelling, puffiness, and elevated blood pressure – definitely not the way to keep comfortable in the heat.

As hard as it might be to resist poolside french fries or sweets on the boardwalk at the beach, tweaking those choices can make a huge difference in how you feel this season.

Happy summer! ☀️ 🏖️ 🍉 🥑 🍅 🍊 

Until next time… eat well!