It’s hot. Really hot. As you sweat your way into fall, are there ways your dietary choices can give you a cooler outlook on life? Turns out, yes — and you might be surprised at the science behind some old wives’ tales.
Ice or No Ice?
Heard the one about how ice makes your body work harder — i.e. warm up — to metabolize cold water? In truth the energy your body uses to warm the water is minimal and won’t make you noticeably warmer. What really matters for cooling is hydrating. Pro tip: Nobody admitted to a hospital ever thinks they’re dehydrated, until blood work shows otherwise. Would being well-hydrated help any other problems you might have? Definitely couldn’t hurt.
Can You Drink Too Much Water?
It’s possible. When you get hot, you might want to gulp cold beverages. But when drinking too much, too quickly, your kidneys can’t filter all that liquid. That can lead to a condition called hyponatremia, an imbalance in the levels of water and sodium in your system. How much is too much? Like, several large bottles — say more than 32 ounces— in just a couple of hours. This is a bigger problem in hot weather, because you already are losing salt and other electrolytes — potassium, magnesium — through sweat. When you mess with your potassium levels, that can affect your heart. Don’t try to compensate with sports drinks; instead eat a serving of tomato or other naturally hydrating food that contains potassium.
Why Does Eating Making You Feel Warmer?
Think of your body like a cell phone — even at rest, your phone uses battery power. Our bodies are the same — we breathe, our hearts beat, we think; all of these things take energy. So what happens when you start opening apps on that phone? It gets warmer. After we eat, a whole lot of things start happening in your mouth, stomach, liver, intestines — all of these organs get very busy, just like your phone running a big app. You’re going to get warm.
On your phone, apps have different requirements. Macros work a bit like that in the body. Digesting proteins is like running an intense video game; your body is working super hard. Just texting? That’s more like how fats are digested, not much more work than normal. Carbs are in the middle, easier to digest than proteins but less easy than fats.
Why does this matter? On a hot day, try a carb-based meal — say, a bowl of noodles — with just a bit of oil. Add a little plant-based protein, perhaps beans, chickpeas or lentils, to keep you full and satisfied, but not enough to put your system into overdrive.
Spice and Sweat
What makes you sweat in spicy foods is mostly capsaicin, a pepper extract that sort of tricks the sensors in your body. When it hits your tongue, your body perceives the nerve response as hot, so you start sweating. But there’s no evidence that that improves your ability to cool off in a hot environment.
Five O’Clock Yet?
While a frosty cold beer or G&Ts around the grill can seem irresistible, they’re not the best choice. Alcohol is a diuretic, which stimulates your kidneys to release water from your body. That in turn can contribute to dehydration and electrolyte imbalance. Caffeine also is a diuretic, so that iced latte might come with similar effects. Ever drink a glass of wine and feel your face get red or hot? Alcohol causes your blood vessels to widen temporarily, which also can make you feel warm and sweaty. So if you’re looking to keep your cool, stick to non-alcoholic, non-caffeinated beverages.
Fruits and Veggies, Again!
Fruits and veggies with high water content absolutely can cool you on a warm day and help you meet your hydration needs. Cucumber, watermelon, tomatoes, leafy greens, bell peppers and summer squash like zucchini are mostly water. And you’ll also be getting vitamins and other nutrients at the same time. Not a fan of the raw? Don’t stress, there’s still benefit even in having these veggies lightly cooked. Notice that highly processed foods are not on this list: They tend to be dry in nature, which is what helps make them shelf-stable. But don’t overlook all processed foods — dried fruits like apples or apricots are durable grab-and-go choices in hot weather.
Beyond Salad
High temps call for food that’s hydrating as well as satisfying. Look for lighter proteins like Greek yogurt or cottage cheese paired with fruit. Canned fish or hard-boiled eggs done in an Instapot are proteins that don’t require heating up the oven. Protein smoothies are another refreshing alternative, combining plant-based milk or dairy, protein powder and fruit, or even a hard-boiled egg (you won’t notice the egg taste when blended). Experiment with cold soups like gazpacho, chilled grains like pre-cooked quinoa or cold noodle salads.
This content is not AI generated.
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