What should you eat when it’s hot?

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What should you eat when it's hot?
Thanks for asking.
In June 2025, the Met Office announced that the UK had had its warmest spring on record, with a mean temperature of 9.5 degrees Celsius, beating the previous mark set just a year prior in 2024, and exceeding the long-term average by 1.4 degrees. It's becoming increasingly important to adapt to periods of extreme heat, and one way to make stiflingly hot days more bearable is to adjust what you eat. I know, I tend to crave seasonal fruit and veg when it comes to summer. Well, that's a good thing because they're full of water, refreshing and easy to digest. The best advice you can get, really, is to listen to your body. For even gentler digestion, you could lightly cook your veggies and then wait a little to eat them cold. That works particularly well with peppers and aubergines. It's also important not to let a lack of appetite during very hot days lead to skipping key food groups. Starchy foods should still feature in every meal, but you can reduce the portion size slightly. Don't forget protein either. Fish in particular is a great option. That's because it's easier to digest than meat and provides valuable protein and omega-3s. What should be avoided then? Anything heavy or difficult to digest, really. Rich and fatty foods put a strain on the digestive system, which generates heat inside your body as it works. Fried foods and fatty meats might be typical barbecue favourites, but they're best avoided. Red meat takes a long time to digest and can raise your body temperature.
Cured meats should also be limited, not just because they're fatty, but because they're often high in salt, which can make you feel even more thirsty. That said, don't cut out salt altogether. We lose a lot of it when we sweat during hot weather.
And what about drinks? Well, it's best to avoid drinks that are too hot as they won't help your body cool down. On the other hand, ice cold drinks can upset your stomach. Ideally, aim for beverages that are at room temperature or just slightly chilled. Coffee and tea should be consumed in moderation due to their diuretic effect, which can lead to dehydration. The same goes for alcohol, which slows digestion and also contributes to dehydration. Homemade lemonade, ideally not too sweet, can be a great option on hot afternoons. But the most essential drink of all is of course water. You should be getting at least 1.5 litres of H2O a day, and ideally over 2 litres when temperatures are at their highest. There you have it.
Now you know what you should eat when it's hot. In under 3 minutes, we answer your questions and help you understand the true meaning behind the trends, concepts and acronyms that are making headlines. Listen along and you will really know for sure.