In the midst of a scorching heatwave, the question of what to eat to stay cool and hydrated takes center stage. While it might seem counterintuitive, the answer lies in understanding the role of protein in our bodies and the impact of heat on digestion. Aisling Daly, a senior lecturer in nutrition at Oxford Brookes University, dispels the myth that more protein is necessary during a heatwave. She explains that protein-rich foods like meat, chicken, and fish require cooking, which can be a challenge in the sweltering heat. The solution? Embrace the air fryer! These countertop appliances are energy-efficient and produce less heat compared to conventional ovens, making them ideal for cooking protein-rich dishes without adding to the kitchen's temperature. But it's not just about the cooking method; it's also about what we eat. Daly highlights an often-overlooked fact: our bodies produce more heat when digesting protein compared to other food groups. This is because the stomach, intestines, and liver exert extra energy to break down and absorb these complex molecules. So, while that juicy steak might be tempting, it could leave you feeling overheated. Instead, opt for fruits, vegetables, and carbohydrates, which are easier to digest and won't contribute to the heat production. Dr. Daly suggests pre-cooked meats, bean salads, eggs, and Greek yogurt as excellent choices. For a quick and nutritious meal, try a smoothie made with fruit, vegetables, and yogurt, with a dash of peanut butter for that extra protein punch. And for those who prefer their protein in the form of fish, lighter options like tuna, salmon, or prawns are recommended. But it's not just about protein; it's also about staying hydrated. The NHS recommends six to eight glasses of fluid daily, but in a heatwave, you might need even more. Dr. Charlotte Mills, a food and nutrition scientist at the University of Reading, emphasizes that individual fluid needs vary based 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 women, and breastfeeding mothers also require increased fluid intake. However, rehydrating goes beyond just drinking water. Dr. Daly points out that we need to "eat our water," too, as 80-90% of fruits and vegetables are composed of water. Cucumbers, tomatoes, lettuce, celery, watermelon, and strawberries are excellent choices for their high water content. Even apples, carrots, cooked broccoli, pears, oranges, grapes, and pineapple contain a significant amount of water. So, next time you're feeling parched, reach for a refreshing fruit or vegetable instead of a digestive biscuit or a cheese and tomato pizza. Speaking of hydration, the age-old question arises: should we drink hot beverages in the heat? Surprisingly, warm or room-temperature drinks can be just as effective as cold ones for cooling down. Research suggests that your body sweats more quickly to eliminate excess heat after a hot drink, helping to maintain a steady core temperature of around 37 degrees Celsius. So, indulge in a hot cup of tea or coffee without guilt, as long as you stay hydrated throughout the day. However, be mindful of caffeine consumption, as it can lead to increased urine production and dehydration. For those who enjoy matcha, it's worth noting that it contains more caffeine than tea but less than coffee. Dr. Daly advises that one or two coffees a day should have minimal impact on hydration levels, but five or six might start to affect your fluid balance. Lastly, consider adopting a southern European lifestyle during a heatwave. Take an early breakfast, enjoy an afternoon siesta when the sun is at its peak, and indulge in a late dinner. This approach allows your body to rest and recover, ensuring you stay cool and energized throughout the day.
