It’s 32 degrees as I write this (although my phone tells me it feels like 39 – and it does!) and it’s difficult to concentrate. The media is awash with ways to keep your house cool so I thought I’d suggest some ways that you can feel cooler through nutrition. I hope that you find them useful.

1. Drink regularly rather than waiting until thirsty

Keep water visible and sip across the day. A practical way of knowing that you are sufficiently hydrated is the colour of your urine – it should be pale-straw-coloured; dark, strong-smelling urine is a sign that you need to drink more. Other signs of dehydration are headaches, dizziness, dry mouth and reduced urination.

Fluid requirements rise with heat, sweating and activity.

Drinks you could consider are:

Water or sparkling water
Well-diluted fruit juice
Herbal tea served cold
Milk or unsweetened plant milk
Water flavoured with lemon, lime, cucumber, mint or berries

2. Eat foods that are high in water content or naturally cooling

Cucumber
Watermelon
Yoghurt
Cottage cheese
Lettuce
Tomatoes
Berries

Making your own gazpacho would be ideal – or maybe buying it today, and making it when it cools down a little :0)

Here’s a recipe for this traditionally cold Spanish soup:

Ingredients

4 to 5 slices stale sourdough bread, crust removed (leave this out if you want a lower carb alternative)
5 large ripe tomatoes
1/2 cucumber, peeled, chopped
1 celery stalk, chopped
1 green pepper, cored, seeded, roughly chopped
2 onions, trimmed, roughly chopped
2 garlic cloves, peeled, roughly chopped
extra virgin olive oil
2 tablespoons sherry vinegar (optional)
Salt and pepper
1/2 teaspoon cumin
1/2 teaspoon cayenne pepper, optional if you like spicy
pinch sugar
Small handful fresh mint leaves, torn or chopped
Small handful fresh coriander leaves, torn or chopped

Method

Soak the bread. Place the bread slices in a bowl with 1/2 cup of water. Let the bread soak while you work on the tomatoes. Squeeze the bread to wring out any water.
Blanch and peel the tomatoes: Set a large pot of water over high heat. Add the tomatoes and bring to a boil. Let them boil for about 40 seconds. Use a slotted spoon to remove the tomatoes from the boiling water and let them cool for about a minute or so. When they are cool enough to handle, gently peel off the skins.
Puree the soup. In a large blender, place the tomatoes, cucumbers, celery, bell peppers, green onions, and garlic. Top with the soaked bread. Add a 1/2 cup extra virgin olive oil and the sherry vinegar. Blitz for a few seconds then add the salt, pepper, cumin, cayenne pepper (optional), and a pinch of sugar; blend.
Taste. Test the gazpacho and if it’s too thick, add a little water and blend again until you reach the desired texture.
Chill. Transfer to a glass container. Cover tightly and chill in the refrigerator for at least 1 hour.
Serve. When ready to serve, give the gazpacho a quick stir, then transfer to serving bowls or small glasses. Top with olive oil and a garnish of fresh mint, coriander, and chopped onions, if you like.

This recipe is adapted from theMediterraneanDish.com

3. Make your own ice-lollies

Dilute fresh fruit juice with 50% water and pour into lolly moulds and freeze until solid. You could even freeze smoothies to make more of a milky lolly or use a collagen powder like Ancient and Brave, mixed with plant-based milk and frozen.

4. Replace electrolytes when sweating heavily

For an ordinary warm day, water plus regular balanced meals is usually sufficient but when temperatures are as high as they are now you might need to replenish electrolytes.

Food sources that help replenish minerals include:

Sodium: lightly salted meals, olives, feta, soup or stock
Potassium: avocado, tomatoes, yoghurt, beans, leafy vegetables and fruit
Magnesium: nuts, seeds, beans and dark-green vegetables

Avoid routinely drinking large amounts of plain water while eating very little, particularly after prolonged sweating.

If you are looking for an electrolyte replacement I like Elete Electrolyte drops – they are available in a tiny bottle which you can carry around with you. Adding a couple of drops to a glass of water will help you ensure that your electrolytes are balanced.

5. Choose lighter, nourishing meals

Heat can suppress appetite, so smaller meals may be easier:

Greek yoghurt, berries and seeds
Eggs, smoked salmon or chicken with salad
Gazpacho with cheese, eggs or beans
Cottage cheese with tomatoes and cucumber
Tuna, bean or lentil salad
Watermelon, feta and mint
Smoothies containing yoghurt or protein rather than just fruit

Try not to live entirely on fruit, ice cream and cold drinks: continue including protein, vegetables and some salt.

Avoid cooking meals that require using the oven during this heatwave as the use of the oven will raise the temperature in your kitchen further.

6. Limit alcohol to keep cool

Alcohol increases dehydration risk. Alternate alcoholic drinks with water and avoid drinking heavily during very hot weather.

7. Take extra care with food safety

Keep meat, fish, dairy products, cooked rice, prepared salads and other chilled foods cold. In extreme heat, chilled picnic food that has been outside refrigeration should generally be eaten within two hours; use cool bags and ice packs.

Hopefully these tips will help you keep cool during this hot weather.