I’m a dietician – these are the only meals I eat in hot weather

In hot weather, your body cannot digest heavy meals. It’s natural to crave lighter, fresher foods during a heatwave, explains registered dietitian Kyra Collins. “Cold meals often feel easier to tolerate, as your body is working harder to regulate temperature and stay hydrated, meaning heavy meals can make you feel sluggish and uncomfortable,” she says.

“So overnight oats replace porridge; pasta salads replace pasta bakes. When it’s hot I tend to eat plenty of wraps, grain bowls, bean salads, boiled egg or ‘picky-bits’ style lunches with cooked and cooled chicken sausages, fruit, vegetables, crackers – tzatziki and hummus.”

We get 20 per cent of our water from food – so eat melon, cucumber and cold soups

“We are constantly losing fluid from sweat and going to the toilet, which can make us feel tired and lethargic and affect our concentration – even at one per cent dehydration,” points out registered dietitian Helen Bond. “While drinks provide 80 per cent of our fluid needs, we also get 20 per cent from our food. I recommend cooling down with water-rich, electrolyte-filled, and easy-to-digest foods, such as raw fruits and vegetables and cold soups like gazpacho to support your body’s internal temperature regulation. Watermelon and citrus fruits like oranges are over 90 per cent water, plus excellent sources of vitamin C. Dairy is another great addition – cooling Greek yogurt and berries is good for the gut with its natural probiotics, contains protein to fill you up, and light on the tummy, providing fluid too.”

Don’t bother with electrolyte drinks – have milk and nuts instead

Electrolyte drinks and supplements are popular, but many foods and drinks naturally contain electrolytes. “When we sweat more, we don’t just lose water, we lose electrolytes too,” explains Ro Huntriss, registered dietitian and founder of Fertility Dietitian UK. “So alongside fluids, foods like yoghurt, milk and salted nuts can sometimes help people feel better hydrated, especially if they’ve been active or outdoors all day.”

Freeze watermelon cubes and slices of lime for cold drinks

“It’s a good idea to limit alcohol in hot weather as it can impair the body’s temperature regulation, increase the risk of dehydration (as it is a diuretic), and reduce awareness of the early signs of heat stroke,” says Collins. “If you must drink alcohol, alternate alcoholic drinks with water. My favourite homemade mocktail is a mint and lime cordial with sparkling water served over plenty of ice and served in a big gin glass with a sprig of fresh mint.”

Fruit juices are a source of potassium, a natural electrolyte which boosts water absorption in the body, points out dietitian Dr Carrie Ruxton. “100 per cent orange juice is a great favourite of mine for keeping cool and rehydrating. For extra coolness, I pre-chop limes and keep them in the freezer as fun ice cubes.” Huntriss does the same with watermelon, she says: “I love freezing watermelon cubes and using them as ice cubes in sparkling water.”

Add a hydrating, vibrant salad to every meal

“The biggest change we usually make when it’s hot is to switch up our vegetables from being mostly greens and roasted root vegetables to salads,” says Sophie Medlin, consultant dietitian and chair for the British Dietetic Association. “We’ll make a big salad with pomegranate, lettuce, rocket, cucumber, dill and feta and keep it in the fridge undressed – because then we can serve it with different meals. At lunchtime I’ll often reach for an egg on toast with plenty of salad on the side and in the evening we’ll have grilled meats or fish or veggie dishes with rice or potatoes, plus lots of that salad. It’s hydrating and gives us lots of different plants. One of our staple meals is pan-roasted salmon with a big plate of salad, saffron rice and tzatziki. I’ll always have watermelon in the fridge – it’s delicious and really hydrating, perfect for this time of year.”

If you can’t face cooking, reach for microwave rice and pre-cooked chicken

“I stock up on foods like Greek yoghurt, cottage or feta cheese as they are cool, refreshing and rich in protein, which helps keep you feeling fuller for longer without feeling too heavy,” Collins says. “On days when cooking feels unbearable, I’ll keep easy, no-cook foods on hand, such as pre-cooked chicken, prawns, tinned fish, edamame, ready-to-eat tofu, tinned chickpeas and mixed bean salad all pair well with salad, pre-cooked rice and couscous. Using convenience foods such as microwave rice, pre-chopped or frozen veggies or ready-cooked proteins can also make healthy eating feel much easier during hot weather.”

If you’re entertaining in hot weather, people tend to appreciate lighter meals that feel fresh and easy to eat rather than rich, heavy dishes, she adds. “Build your own taco or fajita boards, mezze style platters with hummus, olives, pitta, falafel, chopped veggies and halloumi or Greek-style salad with chickpeas and feta.”

Avoid rich foods and air fry where possible

“I generally avoid anything that needs the oven as that makes the kitchen really hot,” says Clare Thornton-Wood, specialist dietitian and BDA spokesperson. “If you still want to cook something, an air fryer produces much less heat. Quiche or cold meats, eggs or fish with salad and potato or grains such as quinoa or couscous.

Ruxton is also a fan of the air fryer in warmer weather. “I live in Scotland, which has a cooler climate, so heat tends to reduce my appetite. To make sure I’m still getting the right balance of nutrients with a smaller meal, I tend to skip the carbs and cook salmon or Scotch beef in the air fryer then serve it with salad or a double portion of veggies,” she says. “My other favourite warm weather meals include turkey mince patties with bean salad or Scotch lamb chops with Moroccan spices on tabbouleh.”

Ice creams and fizzy drinks can cause an energy crash

Try not to rely on ice creams or sugary drinks to cool down. They might feel refreshing initially, but high-sugar foods are digested quickly and can leave energy levels low shortly afterwards. Swap for low-sugar ice lollies or make your own with your favourite cordial, says Dr Sammie Gill, dietitian and nutrition scientist.

“Cold drinks feel more refreshing in hot weather, which encourages you to drink more. I always keep ice cubes in the freezer to add to my drinks, or I’ll blend them first for crushed ice. I like to mix things up with cordials or water infused with berries, or lemon, cucumber, and mint. I always have a stash of frozen fruit in my freezer so I can blend up a quick smoothie. Instead of having hot tea, coffee or fruit teas, I’ll enjoy them chilled with ice as well. I love making homemade ice lollies using Greek yogurt, fruit, and a little honey or maple syrup, or with mashed banana and dark chocolate chips.