# Beat the Heat: What to Eat and Drink During a Heatwave
During extreme heat, your body's nutritional needs shift. The foods you choose can either support your heat tolerance or leave you exhausted and dehydrated.
Protein becomes a strategic consideration in hot weather. While you still need adequate protein, consuming excessive amounts generates heat through digestion, a process called thermogenesis. Lighter protein sources like fish, Greek yogurt, and cottage cheese require less energy to digest than red meat or heavy legumes. These options provide essential amino acids without taxing your system during heat stress.
Hydration ranks as the priority. Water-rich foods like cucumbers, watermelon, strawberries, and lettuce contribute to fluid intake while providing electrolytes and minerals your body loses through sweat. These foods also require no cooking, addressing the practical reality that turning on an oven becomes unbearable during heatwaves.
Cold soups like gazpacho deliver nutrients without generating kitchen heat. They combine vegetables with reasonable protein through ingredients like nuts or yogurt swirls, offering nutritional completeness in cooling form.
Frequency of eating matters too. Instead of three heavy meals, eat smaller portions spread throughout the day. Large meals trigger digestion's heat production at exactly the wrong time. Five smaller meals or snacks keep metabolism steady without overwhelming your body's cooling capacity.
Electrolyte balance prevents heat exhaustion. Beyond plain water, beverages containing sodium and potassium help your body retain fluids and regulate temperature. Coconut water, diluted sports drinks, or simple salt added to water achieves this without relying on sugary options.
Processed foods high in salt and sugar actually increase thirst and stress your kidneys' cooling efforts. Fresh, whole foods support your body's natural thermoregulation more effectively.
Fresh herbs like mint in cold bever