The UK is currently experiencing a heatwave, with temperatures reaching record highs. It's been difficult to sleep at night and even harder to focus on work when it feels like you're melting away.
In this blog post, we'll discuss some simple tricks you can try in order to stay cool and hydrated during the heatwave. We've also included our top ten foods that will help keep you refreshed and comfortable!
Keeping hydrated
Keeping hydrated is key during a heatwave. Make sure to drink plenty of water and avoid sugary drinks, which will only make you feel more dehydrated. Try carrying a reusable water bottle with you so that you always have access to water. If you're struggling to stay cool, wet a bandana or scarf and keep it around your neck. This will help evaporate the sweat and lower your body temperature.
Check out our previous article on why keeping hydrated is important here as well as our favourite ten food sources of electrolytes to help keep you hydrated!
Choosing the right clothes
During a heatwave, it's important to choose the right clothes. Natural fabrics like cotton and linen are your best bet as they're breathable and won't make you sweat. Wear light colours too, as darker colours will absorb more heat. If you can, avoid wearing too many layers as this will make you feel hotter.
Wearing loose clothing is also key as tight clothing will restrict airflow and make you feel uncomfortable. If possible, stick to short sleeves and shorts. And don't forget about sunscreen! Wearing SPF will help protect your skin from the sun's harmful rays.
Lowering the temperature at home
If you're struggling to cope with the heat at home, which can be a nightmare if you're working from your home, there are a few things you can do to lower the temperature.
During the day, open all of the windows and doors to let in a breeze. At night, close the windows and curtains to keep the cool air in. You can also use a fan or air conditioner to help circulate the air.
Another trick is to put ice cubes in a bowl of water and place it in front of a fan. This will create a DIY air conditioner that will help lower the temperature in your home.
Keeping cool at night and getting a better sleep
If you're finding it difficult to sleep at night due to the heat, there are a few things you can do to make your bedroom more comfortable.
First, try and lower the temperature in your home as much as possible before going to bed.
This will help make your bedroom more bearable. If you have air conditioning, use it! Otherwise, open the windows and doors to let in a breeze.
You can also try using a fan or placing a bowl of ice water in front of it to create a DIY air conditioner.
And, if all else fails, sleep in the nude! Wearing less clothing will help you stay cooler throughout the night.
The best foods to eat during the day and before bed to keep yourself cool
During a heatwave, it's important to eat foods that will help keep you cool and hydrated. Here are our top ten picks:
Watermelon: This juicy fruit is 90% water and is perfect for helping you stay hydrated. It's also packed with important vitamins like vitamin C, which can help boost your immune system.
Cucumber: Cucumbers are another great food for keeping you hydrated. They're 96% water and also contain vitamins B and C.
Celery: Celery is another hydrating food that's packed with nutrients. It contains vitamins A, B, and C, as well as potassium and calcium.
Cantaloupe: Cantaloupe is a type of melon that's high in water content and vitamin C. It's also a good source of beta-carotene, which can help protect your skin from the sun's harmful rays.
Peaches: Peaches are a summer favourite that's not only delicious but healthy too! They're rich in vitamins A and C, as well as potassium.
Coconut: Cocnuts are a great source of fluids and can also help keep the body hydrated throughout the day thanks to their natural electrolyte content.
Nectarines: Like peaches, nectarines are a delicious summer fruit that's packed with nutrients. They're rich in vitamins A and C, as well as potassium.
Strawberries: Strawberries are another great summer fruit for keeping you cool. They're 90% water and also contain vitamin C. Other forms of berries would also be ideal too and make for perfect breakfast bowl toppings.
Grapes: Grapes are a refreshing food that's perfect for snacking on during the heatwave. They're 80% water and also contain vitamins A, B, and C. Try keeping them in the freezer; we promise you'll love the texture!
Cherries: Cherries are a sweet treat that's perfect for satisfying your sweet tooth during the heatwave. They're also a good source of vitamins A and C as well as being a perfect cool snack straight from the freezer!
These are of course just a few of our favourite suggestions but there are so many more!
Recipe wise, why not try a few smoothies or nice chilled salads (even including some fruits to add some adventure to them)?
One of our absolute favourites for this time of year is stuffed greek pitta breads; load these up with hummus, tzatziki, shredded lettuce, vine tomato and a protein of your choice. The tzatziki is naturally cooling given that it's a mix of yoghurt and cucumber!
Concluding Remarks
The heatwave is finally here, and it’s not going anywhere anytime soon. For many of us, this means coping with uncomfortable temperatures and high levels of humidity. But, don’t worry, we’ve got you covered.
In this post, we’ve outlined simple tricks to keep you cool as well as the ten best foods to eat during a heatwave. So, whether you’re staying inside or braving the outdoors, make sure to try out some of our suggestions and let us know on socials!
Balance is Northern Ireland's leading nutritionist and dietician coaching team. We work with everyone from Olympians to office workers to help them achieve their nutrition and diet related goals.
Get in touch with us today to discuss how we can help you;
- Beat binge eating
- Lose weight and keep it off
- Take your sports performance to the next level and reach your full potential