What do you eat or drink when it is really hot outside? Stay cool and hydrated

December 19, 2025 •

4 min read

Over 90% of a watermelon's composition is water, making it a prime example of the hydrating foods you should incorporate into your diet. When temperatures soar, what do you eat or drink when it is really hot outside to regulate your body's temperature and prevent dehydration?

Quick Summary

Focus on consuming water-rich fruits, vegetables, and hydrating beverages to replenish fluids lost through sweat. Light, easily digestible meals and electrolyte-rich drinks are key to staying cool and energized during a heatwave. Avoid heavy, greasy, or overly sugary items.

Key Points

Hydrate with Water-Rich Foods: Prioritize fruits like watermelon, strawberries, and citrus, as well as vegetables like cucumber and leafy greens, which contain high amounts of water.
Replenish Electrolytes: Drink coconut water, buttermilk, or natural fruit juices to restore essential minerals like potassium and sodium lost through sweat.
Choose Light and Simple Meals: Opt for light, easily digestible foods like salads and cold soups to reduce metabolic heat generated by your body.
Moderate Spicy Food Intake: While counter-intuitive, the capsaicin in chili peppers can induce sweating and create a cooling effect, but this works best with adequate hydration.
Avoid Dehydrating Items: Limit or avoid heavy, greasy meals, alcoholic beverages, and high-caffeine or sugary drinks, as they can exacerbate dehydration and make you feel warmer.
Don't Wait for Thirst: The feeling of thirst is a sign of mild dehydration. Drink water consistently throughout the day to preemptively stay hydrated.
Plan Your Diet Strategically: Build meals and snacks around cooling, hydrating ingredients to maintain your body's temperature naturally during hot weather.

Hydrating foods and drinks for ultimate cooling

When faced with sweltering heat, the goal is to consume items that aid in lowering your body's core temperature and replenish lost fluids and electrolytes. The following guide outlines the best dietary choices to help you beat the heat from the inside out.

Water-rich fruits

Incorporating fruits with high water content is one of the most effective strategies for staying hydrated and cool.

Watermelon: With over 90% water, this fruit is a classic summer cooler and an excellent source of vitamins A and C.
Cucumbers: These are nearly 95% water and contain potassium, an important electrolyte lost through sweat.
Strawberries: Composed mostly of water, strawberries are also rich in antioxidants.
Oranges and Citrus Fruits: These fruits are high in vitamin C and can help replenish fluids.

Electrolyte-replenishing drinks

While plain water is essential, certain beverages can provide additional electrolytes and minerals, which are crucial for maintaining fluid balance during heavy sweating.

Coconut Water: This natural beverage is a great source of potassium, magnesium, and sodium, making it a powerful rehydration tool.
Buttermilk (Chaas): A traditional Indian drink made from curd, water, and spices, buttermilk contains probiotics and helps to cool the body naturally.
Fresh Fruit Juices: Juices from fruits like watermelon or mango can be refreshing and help replenish fluids, just be sure they are 100% juice without added sugars.
Herbal Teas: Hibiscus, mint, and fennel teas can be brewed and served chilled for a cooling effect.

Light and cooling meals

Opting for lighter, easily digestible meals reduces the metabolic heat your body generates during digestion.

Salads with Leafy Greens: Greens like lettuce, spinach, and kale have high water content and provide essential vitamins.
Cold Soups: Gazpacho (a Spanish chilled tomato soup) or cucumber soup are excellent options for a light, hydrating meal.
Yogurt-Based Dishes: Plain yogurt or raita can be very cooling. Probiotics in yogurt also support digestive health.

The counter-intuitive case for spicy foods

While it seems wrong, consuming spicy food can actually help you cool down. The capsaicin in chili peppers triggers nerve receptors that perceive heat, causing you to sweat. The evaporation of this sweat then cools your skin, lowering your body temperature. This effect is most noticeable when consumed in moderation and in well-ventilated conditions where sweat can evaporate effectively.

What to avoid when the heat is on

Just as important as knowing what to consume is knowing what to avoid, as some foods and drinks can hinder your body’s cooling process and worsen dehydration.

Foods and Drinks to Limit or Avoid in Hot Weather


Category	Items to Avoid	Reason	Cooling Alternative
Heavy/Greasy Foods	Fried foods, fatty meats	Difficult to digest, increases metabolic heat.	Lean protein like grilled chicken or fish, light salads.
Caffeinated Drinks	Coffee, energy drinks, black tea	Act as diuretics, increasing fluid loss and dehydration.	Water, coconut water, or herbal tea.
Alcoholic Beverages	Beer, cocktails	Highly dehydrating and impairs the body's temperature regulation.	Water, electrolyte drinks, or homemade spritzers.
Sugary Drinks	Sodas, sweetened juices	Can be dehydrating and often contain empty calories.	100% fruit juice (in moderation) or fruit-infused water.
Excessive Salt	Salty snacks, processed foods	Increases fluid needs and can lead to bloating.	Use salt in moderation and balance with high-water foods.

How to create a cool-down meal plan

To make staying cool effortless, plan your meals and hydration throughout the day. Start with a hydrating smoothie for breakfast, packed with berries, yogurt, and coconut water. For lunch, a large salad with cucumber, leafy greens, and a light vinaigrette is ideal. A light dinner might be a cold soup or grilled fish with steamed vegetables. Snacking on chilled fruits or homemade fruit popsicles keeps you cool between meals. Carrying a reusable water bottle infused with mint and cucumber ensures you consistently hydrate without waiting for thirst, a sign that you are already mildly dehydrated. Remember, consistency is key to managing your body temperature effectively in the heat.

Conclusion: Fuel your body for the heat

Ultimately, what do you eat or drink when it is really hot outside is not a mystery, but a matter of smart, strategic choices. Prioritizing water-rich foods, electrolyte-rich drinks, and light, easily digestible meals helps your body manage its internal temperature naturally. By avoiding heavy, dehydrating foods and beverages, and embracing hydration as a core component of your diet, you can stay refreshed and energized even during the most extreme temperatures. Making small, conscious dietary shifts can lead to a significant improvement in your comfort and well-being when the heat is on.

Staying cool and hydrated is crucial for your health, especially during heatwaves.

Frequently Asked Questions

The best fruits to eat when it is hot outside are those with high water content, such as watermelon, strawberries, cucumber, oranges, and cantaloupe. These fruits help replenish fluids and provide essential vitamins.

Plain water is the best drink for hydration. However, for added electrolytes lost through sweat, coconut water, buttermilk (chaas), and natural fruit juices are excellent choices.

Drinking ice cold water may feel refreshing initially, but it can cause your body to expend energy to warm it up, which doesn't provide a long-term cooling effect. Room temperature or cool water is just as effective for hydration.

Yes, eating spicy food can help cool you down. The capsaicin in peppers makes you sweat, and as the sweat evaporates from your skin, it cools your body. This effect is most beneficial in well-ventilated areas.

Avoid heavy, greasy, and processed foods, as they require more energy to digest and can increase body temperature. Also, limit caffeine, alcohol, and excessive salt, which can contribute to dehydration.

Sports drinks can help replenish electrolytes after intense or prolonged physical activity. For most people during regular heat, natural options like coconut water are healthier alternatives to sports drinks, which are often high in sugar.

You can make a simple hydrating drink by infusing water with sliced cucumber, lemon, and fresh mint leaves. This provides flavor and a cooling effect without added sugars.