What to Eat During Very Hot Weather for Optimal Cooling

January 7, 2026 •

4 min read

According to research published in the journal Temperature, certain foods can help lower your core body temperature by influencing metabolic heat production. This guide explores what to eat during very hot weather to help you stay cool, hydrated, and energized when the temperatures soar.

Quick Summary

This article provides a comprehensive look at the best foods and drinks to consume when the weather is hot, focusing on hydration and internal cooling. It covers water-rich fruits and vegetables, light proteins, and cooling beverages, while also identifying foods to avoid for a more comfortable experience.

Key Points

Prioritize Hydration: Consume water-rich foods like watermelon and cucumbers to maintain proper hydration and regulate body temperature.
Choose Light Proteins: Opt for easily digestible proteins such as fish and lean poultry over heavy red meats to prevent generating excess metabolic heat.
Include Cooling Herbs and Spices: Add mint and cilantro to your meals and drinks for their natural cooling properties.
Limit Dehydrating Beverages: Restrict alcohol, caffeine, and sugary drinks, as they can accelerate fluid loss.
Favor Light Meals: Smaller, more frequent meals packed with fruits and vegetables are easier to digest and less heat-inducing.
Stay Away from Heavy, Fatty Foods: Avoid fried foods and high-fat dishes, which require more digestive effort and raise internal body temperature.
Replenish Electrolytes with Coconut Water: This natural drink helps replenish essential electrolytes lost through sweating.
Embrace Probiotic Dairy: Plain yogurt or buttermilk can cool the body from the inside while aiding digestion.

Hydrating Fruits and Vegetables Are Your Best Allies

When temperatures rise, your body loses essential fluids and electrolytes through sweat. The most effective way to combat this is by consuming foods with high water content. Fruits and vegetables are the gold standard for this, as they provide hydration, vitamins, and minerals without taxing your digestive system.

The Power of Watermelon and Cucumbers

Watermelon is about 92% water, making it a superstar for hydration. It's also rich in vitamins A and C, and the antioxidant lycopene, which can offer sun protection. Cucumbers, with 95% water content, are another excellent choice, providing a light, crisp snack with a cooling effect. Adding these to salads or blending them into smoothies is a delicious way to beat the heat.

Refreshing Citrus and Berries

Citrus fruits like oranges, lemons, and grapefruits are packed with vitamin C and water. A squeeze of fresh lemon in your water not only adds flavor but also helps with hydration. Berries, including strawberries, blueberries, and raspberries, are also high in water and antioxidants, perfect for a light snack or yogurt topping.

Light Meals and Proteins to Reduce Metabolic Heat

Digesting heavy, high-fat, or high-protein meals generates more metabolic heat, making you feel warmer. Opting for lighter meals, smaller portions, and lean proteins helps your body stay cool. Grilling lean proteins like fish or chicken rather than frying can also help keep your internal temperature down.

The Benefits of Fish and Lean Poultry

Fish, especially fatty fish like salmon, is rich in healthy omega-3 fatty acids and is easier to digest than red meat. This makes it a great choice for a summer meal. Grilled chicken breast is another lean protein option that won't weigh you down.

Comparison Table: Cooling Foods vs. Warming Foods


Category	Cooling Foods (Promotes Hydration & Lowers Body Temp)	Warming Foods (Can Increase Body Heat & Dehydrate)
Fruits	Watermelon, Melons, Berries, Oranges, Pineapple, Kiwi	Dried fruits (unless rehydrated), high-sugar canned fruits
Vegetables	Cucumber, Lettuce, Celery, Spinach, Zucchini	Root vegetables (potatoes, carrots), excessive spicy vegetables
Proteins	Fish, Chicken Breast, Tofu, Yogurt, Cottage Cheese	Red meat (beef, lamb), high-fat meats, heavy sauces
Drinks	Water, Coconut Water, Herbal Teas (Mint, Chamomile), Buttermilk	Alcohol, Caffeinated drinks (coffee, energy drinks), sugary sodas
Grains	Quinoa, Oats, Barley, Rice	Heavy, dense breads, highly processed snack foods

Cooling Beverages and Herbs to Stay Refreshed

Beyond plain water, certain beverages and herbs have natural cooling properties. Coconut water is an excellent source of electrolytes to replenish those lost through sweat. Buttermilk, a traditional cooling drink, contains probiotics that aid digestion and cool the body from the inside. Herbal teas, especially those with mint, can create a refreshing, cooling sensation.

The Wonders of Mint and Aloe Vera

Mint contains menthol, which triggers cool-sensing receptors in the body. Add fresh mint leaves to your water or iced tea for an instant lift. For an even more unique cooling effect, you can try food-grade aloe vera gel in smoothies or juices.

Foods to Avoid During Hot Weather

Just as some foods help you cool down, others can make you feel hotter. Heavy, greasy, and fried foods require more energy to digest, generating extra metabolic heat. Alcohol and caffeinated beverages act as diuretics, promoting fluid loss and dehydration. High-sugar foods can also pull fluids into your gut, further worsening dehydration.

Conclusion: Eat Smart to Beat the Heat

What you choose to eat during very hot weather significantly impacts your body's ability to regulate its temperature and stay hydrated. By prioritizing water-rich fruits and vegetables, light and easy-to-digest proteins, and cooling beverages, you can help your body cope with the heat more effectively. Avoiding heavy, fried, and sugary foods, as well as alcohol and caffeine, will prevent further dehydration and discomfort. Make smart, refreshing food choices to feel your best when the mercury rises.

Here is an excellent resource for cooling recipes from PharmEasy.

Your Daily Cooling Foods Checklist

Hydrate with Watermelon and Cucumber: Incorporate these water-dense foods into your snacks and salads to boost hydration and lower body temperature.
Choose Lighter Proteins: Swap heavy red meats for easier-to-digest lean options like fish or chicken breast to reduce metabolic heat production.
Sip on Coconut Water: Opt for this natural, electrolyte-rich drink to replenish lost fluids and maintain optimal hydration levels.
Add Mint to Your Meals and Drinks: The menthol in mint provides a natural cooling sensation, making it a great addition to salads, water, or tea.
Limit Caffeinated and Alcoholic Beverages: These act as diuretics and can worsen dehydration, so it's best to reduce their intake during hot weather.
Avoid Greasy and Fried Foods: Heavy, fried foods are harder to digest and can make you feel more sluggish and warm in high temperatures.
Make Cold Soups and Salads: Prepare chilled cucumber soup or a vibrant green salad to keep your meals light, refreshing, and nutrient-packed.

Frequently Asked Questions

While many foods are great for hot weather, watermelon is arguably the best single choice. It is made of about 92% water, which is exceptional for hydration, and it also contains vitamins and antioxidants.

Red meat is high in protein and fat, requiring more energy for digestion, a process called thermogenesis. This increased metabolic activity generates more body heat, making you feel hotter and more sluggish.

Yes, some spicy foods can temporarily help by stimulating sweat glands, and the evaporation of sweat has a cooling effect. However, this is only effective if you are well-hydrated; otherwise, it can lead to dehydration.

Yes, alcohol is a diuretic and can cause dehydration by increasing urination. This impairs your body's ability to regulate its temperature, increasing your risk of heat-related illnesses.

Excellent alternatives include water infused with fruits like lemon, cucumber, or mint, coconut water, or homemade iced herbal teas. These options hydrate without the dehydrating effects of high sugar.

Cool dairy products like unsweetened yogurt and buttermilk can help cool the body. They contain probiotics that aid digestion and are often included in traditional cooling drinks in many cultures.

Yes, eating smaller, more frequent meals is advisable. Digesting large, heavy meals increases your body temperature, so lighter, more manageable portions help keep you cooler.