Heatwave nutrition guide

During a heatwave many people notice they feel less hungry. This often raises an important question should you change your diet when temperatures soar and does your body need extra protein?

Nutrition experts say the answer is no. Instead of eating more protein the focus should be on staying hydrated eating balanced meals and choosing foods that help keep the body cool while providing enough energy.

Dr. Aisling Daly, Senior Lecturer in Nutrition at Oxford Brookes University explains that there is no need to increase protein intake during extremely hot weather.

She says foods such as red meat chicken and fish require more energy to digest. This process produces extra body heat which can make people feel even hotter during a heatwave.

Although protein remains an important part of a healthy diet experts recommend choosing lighter protein sources in hot weather.

Good options include lentils beans chickpeas nuts milk cheese yogurt eggs tofu and pre cooked chicken or lean meat.

These foods provide essential nutrients without feeling as heavy as large meat based meals.

Dr. Daly suggests meals such as bean salads yogurt boiled eggs and pre cooked chicken for hot days.

Greek yogurt topped with frozen fruit is another refreshing and nutritious choice. Smoothies made with fresh fruit vegetables yogurt and peanut butter are also an excellent option.

They provide protein vitamins minerals and fluids helping the body stay hydrated and energized.

For those cooking at home experts recommend using an air fryer or slow cooker instead of a traditional oven.

These appliances produce less heat making the kitchen more comfortable during hot weather.

Staying hydrated is one of the most important ways to protect yourself during a heatwave.

Sweating causes the body to lose both water and important minerals increasing the risk of dehydration.

According to the NHS adults should normally drink six to eight glasses of water each day.

However during extreme heat the body may need even more fluids to replace what is lost through sweat.

Water rich fruits and vegetables are especially helpful. Cucumbers tomatoes lettuce celery watermelon and strawberries contain more than 90% water. Apples pears grapes oranges pineapple carrots and cooked broccoli also provide plenty of water making them smart choices during hot weather.

On the other hand foods such as biscuits fast food and high fat snacks contain very little water and are less suitable during a heatwave.

Fresh fruits and vegetables are a much healthier alternative.

How much tea or coffee is safe?

Experts say drinking tea or coffee in moderation does not usually cause dehydration. One or two cups of coffee a day are generally considered safe. However drinking five or six cups may increase fluid loss because too much caffeine can make you urinate more often.

They also advise avoiding alcohol during very hot weather because it can speed up dehydration.

•Best time to eat during a heatwave

Changing your meal schedule slightly may also help you cope with the heat.

Nutrition experts recommend eating breakfast early avoiding heavy meals during the hottest part of the day and having a light dinner later in the evening.

This eating pattern is common in many southern European countries and can help reduce the effects of extreme heat.

Overall experts say the best way to stay healthy during a heatwave is to drink plenty of water eat light and balanced meals and include fresh fruits and vegetables in your daily diet.

These simple habits can help your body stay cool hydrated and better prepared to handle high temperatures.