# Beat the Heat: What to Eat During a Heatwave
Extreme heat depletes your body's energy and disrupts normal digestion. The foods you choose during a heatwave matter more than you might think. Eating the wrong things can amplify dehydration and heat stress, while smart nutrition choices help your body regulate temperature and maintain energy.
Protein deserves a closer look during hot weather. Heavy protein sources like steak or chicken breast generate more metabolic heat when your body digests them. A process called thermogenesis causes your digestive system to work harder to break down protein, raising core body temperature. This doesn't mean you should abandon protein entirely. Instead, shift toward lighter, easier-to-digest sources: Greek yogurt, cottage cheese, fish, and eggs require less metabolic effort. Legumes like lentils and chickpeas offer plant-based protein with added fiber and hydration.
Fluid-rich foods become your allies. Watermelon, cucumbers, strawberries, and lettuce contain 90 percent or more water. Eating these foods hydrates you while delivering essential minerals like potassium and magnesium that your body loses through sweat. These electrolytes prevent cramping and maintain proper nerve function.
Cold soups work brilliantly. Gazpacho and other chilled vegetable-based soups combine hydration with nutrients without requiring you to turn on the stove. They satisfy hunger without the metabolic heat burden of hot meals.
Timing shifts too. Eat larger meals earlier in the day when it's cooler. Reserve smaller, lighter meals for evening hours. Avoid alcohol and excess caffeine, both of which increase dehydration.
Drinks matter just as much. Water remains your best option, but coconut water provides natural electrolytes if plain water feels boring. Herbal iced