Nutrition expert Dr. Anastasia Lebedeva points out that in hot weather (30 degrees Celsius and above), the body redistributes its resources and directs blood to the extremities to cool them down, which slows down the digestive process.
According to her, the main goal of the diet is to reduce thermogenesis (heat generated during digestion) and replace lost electrolytes.
"Vegetables rich in water should form the basis of the diet - cucumbers (95-96 percent water), celery stalks, lettuce, and spinach. They provide a suitable volume without straining the digestive system, and they also supply the body with potassium that is lost through sweat. As for protein, it is preferable to choose easily digestible types - white poultry meat, white fish, seafood, and boiled eggs."
In addition, fermented dairy products—such as unsweetened natural yogurt, low-fat buttermilk, and 5% fat cottage cheese—support a healthy gut microbiome. Watermelon, cantaloupe, citrus fruits, and cherries are refreshing and are best enjoyed separately from main meals. Whole grains (quinoa, bulgur, and buckwheat) are also beneficial and are best eaten cold to maintain energy levels.
"It is advisable to avoid fried red meat, fast food, and dishes containing creamy sauces and mayonnaise, because fats slow down the emptying of the stomach, causing a feeling of heaviness and drowsiness. Very salty foods - such as smoked meats, pickles, and hard cheeses - retain water, causing bloating and high blood pressure. Mixed salads with a long shelf life become an ideal environment for bacteria to multiply, increasing the risk of serious foodborne illnesses. It is also essential to avoid creamy pastries and yeast-based baked goods."
According to her, the habit of drinking hot tea in hot weather has a physiological basis. Beverages with temperatures between 70 and 80 degrees Celsius stimulate receptors in the mouth, which in turn send a signal to the hypothalamus in the brain. This causes the body to sweat profusely, and the evaporation of sweat from the skin cools the body more effectively than the internal heat the body produces to warm itself. Cold drinks at room temperature (22-24 degrees Celsius) are the ideal choice for quickly quenching thirst. Iced drinks are not recommended at all.
She says: "Clean water should be drunk in small, regular sips throughout the day. Water with lemon, mint, and cucumber, green tea, sugar-free herbal drinks (such as mint and lemon balm), and whey or buttermilk diluted with water (laban) without added salt are also effective in restoring balance.
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