Η Greece It is one of the hottest countries in Europe, where temperatures now remain high for several months of the year. Especially in summer η temperature It often hits the red zone.

It is therefore important to know the key dietary dos and don’ts for very hot days so that we can be prepared and protected.

Heat Wave

This summer got off to a lively start, and as early as the third ten-day period of June, we’ve been experiencing a heat wave prolonged, with particularly high temperatures, increased humidity, and light winds. This combination causes discomfort, heavy sweating, and a feeling of exhaustion.

According to general guidelines from experts, it is advisable for those in high-risk groups and those who have no particular reason to stay home and avoid unnecessary travel, especially during the midday hours. However, regardless of age or health status, it is important for everyone to take the necessary precautions, one of which concerns diet.

Nutrition

Η diet On days when temperatures are high, special care must be taken, as this greatly affects the body's endurance.

The big "yes"es:

Start and end your day with a glass of water!

Staying properly hydrated, especially in the summer, is very important. Therefore, it is essential to drink at least 8–10 glasses of water a day.

Due to heavy sweating, the body loses not only fluids but also electrolytes, which are particularly important for its proper functioning. In cases of significant fluid loss, be sure to replenish them by drinking a beverage made with water, lemon, honey, and salt, or by using an electrolyte supplement.
It’s not just water that helps with hydration—juices, milk, fruits, vegetables, jellies, cold soups, and even ice cream do too.

Foods and beverages that hydrate and refresh:

Fruits: watermelon, cantaloupe, cherries
Vegetables: cucumber, celery, bell peppers, tomato
Low-fat yogurt
Natural juices with no added sugar & smoothies
Jelly (sugar-free)
Iced Tea
Sparkling water with lemon
Gazpacho Soup.

Extra tip: Don't wait until you're thirsty to drink water or any other liquid!

Meals are small and light: Smaller, lighter meals are easier to digest and do not cause discomfort or drowsiness. Try to eat enough to feel full without causing bloating or indigestion.
The main meal is scheduled for times when the temperature is relatively low: The morning and evening hours, when temperatures are lower than during the rest of the day, are ideal for eating larger meals. Food triggers thermogenesis, which is why it is advisable to limit the amount of food consumed at midday, when temperatures are high.

So choose a «good» breakfast to start your day, a refreshing salad or fruit salad with yogurt for lunch, and have your main meal in the evening, at least 2 hours before bedtime.

Salt in food

On very hot days, it’s a good idea to add a little extra salt to your food—without, of course, going overboard. Sodium is an electrolyte and is essential for maintaining the body’s fluid balance. When large amounts of sodium are lost through sweating, symptoms such as dizziness or headaches may occur. Therefore, adding a little extra salt to your food or taking electrolytes, as mentioned above, can help significantly.

The big "no"s:

Fatty, «heavy,» and spicy foods

Foods that are high in fat, especially «bad» fats such as yellow cheeses, heavy cream, deli meats, meats such as lamb and mutton, puff pastries and baked goods with a lot of butter, as well as fried or sautéed foods (which absorb large amounts of oil, significantly increasing their fat content).

Fat makes food harder to digest, so the body has to work harder to break it down. Foods that are rich in spices or are spicy are just as hard to digest. Raw, grilled, boiled, and stewed foods, with a little olive oil, are best eaten when the temperature is high.

Coffee, tea, alcohol

All three tend to dehydrate the body. One or two cups of coffee a day or 1–2 glasses of iced tea a day won’t have much of an effect. However, it’s best to avoid larger amounts because they cause intense diuresis, increasing the likelihood of dehydration. Alcohol, on the other hand, can cause fluid retention and swelling, and dehydration is also very likely. It is therefore advisable to avoid drinking alcohol or, if consumed, to do so in the evening along with water.

Increased amounts of protein

Foods high in protein increase the time it takes for a meal to be fully digested in the stomach and cause greater diet-induced thermogenesis in the body compared to carbohydratesand fats. As a result, combined with high body temperature, this can lead to a feeling of bloating and discomfort.

Tip: To make protein-rich foods easier to digest, try marinating them in balsamic vinegar or citrus-based marinades.

We must always keep in mind that during the summer, food tends to spoil more easily and more quickly than in the winter, resulting in many gastrointestinal problems and cases of food poisoning. It is therefore extremely important to strictly follow the basic rules of food hygiene, storage, and handling.

By Elina Asimakopoulou, dietitian and nutritionist