# More Protein or Less? The Foods to Get You Through a Heatwave
During extreme heat, your body's nutritional needs shift. Digestion generates internal heat, so lighter meals become more appealing and practical when temperatures soar.
Protein deserves special attention during heatwaves. While protein remains essential for muscle maintenance and recovery, heavy protein sources like red meat demand more digestive energy and can elevate core body temperature. Instead, focus on cooler protein options. Greek yogurt, cottage cheese, and chilled legume-based dishes provide protein without the heat burden of cooking elaborate meals.
Cold-water fish like salmon and mackerel offer protein plus omega-3 fatty acids, which support cardiovascular function during heat stress. These fish require minimal cooking and work well in salads or chilled preparations.
Hydration extends beyond water. Electrolyte-rich foods matter. Coconut water contains potassium and sodium naturally. Watermelon, cucumbers, and lettuce deliver hydration while providing minimal digestive burden, as they're mostly water and fiber. Berries frozen solid become both snack and cooling mechanism.
Lighter carbohydrates become your friend. Cold pasta salads, gazpacho, and fresh fruit offer energy without forcing your body to generate additional heat through digestion. Whole grains still work, but serve them chilled rather than steaming hot.
Avoid or reduce caffeine and alcohol. Both promote dehydration and increase metabolic heat production. Instead, reach for herbal teas served iced, which provide flavor without caffeine's heating effects.
Timing matters too. Eat smaller, more frequent meals rather than three large ones. This prevents overwhelming your digestive system and maintains steady energy without temperature spikes.
The BBC Health guidance emphasizes intuitive eating during heatwaves. Your body naturally cr