As the UK bakes in extreme temperatures this week, people across the country will be doing everything they can to keep cool. The Met Office has forecast potential record breaking temperatures on Tuesday, with the mercury expected to reach 34C in Greater Manchester and more than 40C in the South.
As the risk of “adverse health effects” increases during the heatwave, many people will want to ensure they are eating and drinking the right things to help cope with the high temperatures. Health and wellbeing brand Exante has shared their tips on what to eat and drink during the heatwave.
Health expert Lujain Alhassan, said: “When you are feeling hot, your body is sweating out the heat and your brain pays less attention to your hunger, which can cause a dip in appetite. It is still important to eat enough food to avoid increasing your risk of dehydration and heat exhaustion.”
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She suggests eating foods with a high water content – such as watermelon, cucumbers, peaches and berries – to ensure you stay hydrated. “Cold foods that have a high water content can also help with ensuring you are eating enough and cooling your body down at the same time. Consuming light foods such as salads and summer fruits can help pick your appetite back up slowly. "
Alhassan stresses the importance of frequently drinking lots of water even if you do not feel thirsty. It is recommended that we drink around six to eight glasses each day, but nutritionist Tina Sabbagh, speaking on behalf of UK coffee retailer Coffee Friend, says tea, coffee, juice and food with a high water content, such as watermelon and cucumber, can also contribute to your fluid intake.
The hot weather can affect a person’s appetite, so cooling yourself down will help you identify your hunger cues and ensure you consume enough nutrients. Alhassan said: “Drinking water frequently will help identify when you're hungry as your body sometimes mistakes thirst for hunger.
“It is important you eat even when you are not feeling hungry to ensure you are getting enough nutrients and avoid dehydration. "
With the high temperatures set to continue throughout the night, many people may find it too hot to cook or heat a warm meal. Alhassan suggests cold summer foods like salads, sandwiches and smoothie bowls as convenient options as they are quick and simple to make.
Exante has provided some meal ideas to ensure you stay cool while eating healthily during the heatwave:
Watermelon feta salad
Ingredients:
1 large watermelon, chopped into cubes
1 Block of feta cheese, chopped into cubes
1 red onion, sliced
Mint leaves
Combine ingredients into a bowl and mix well. For the dressing mix in some balsamic vinegar, olive oil and lemon juice for a simple vinegrette.
Easy smoothie bowl:
Ingredients:
1 Handful spinach
1 small mango
1 tbsp protein powder
½ cup milk of choice (Reduce the amount for a thicker consistency)
1 tsp chia seeds
1 banana
½ cup frozen berries
1 tbsp honey/agave syrup
Combine ingredients in a blender and mix till smooth, for extra sweetness top with your favourite granola or trail mix and some extra honey.
Alhassan also revealed some handy remedies to be aware of when treating sunburn. She said: “Antioxidants can help protect your body from oxidative stress and increased disease risks. Blueberries, nuts, leafy greens and green tea may help promote skin health after sunburns.
“This is because fruits and vegetables that contain antioxidants can help increase your blood antioxidant levels to fight oxidative stress and reduce the risk of disease."
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