Eating and drinking healthily in hot weather – this is how you stay fresh, vital and productive

1. Why adapted nutrition is so important in hot weather

High temperatures pose particular challenges for the body: increased sweating can lead to dehydration, mineral loss, and circulatory problems such as dizziness, nausea, or headaches.

Essential: sufficient fluids, easily digestible foods and an electrolyte-rich diet are now key to well-being.

2. Liquid—Your lifesaver in summer

• Daily drinking amount: At least 1.5–2 liters, in extreme heat even up to 2.5–3 liters

• Suitable drinks: Mineral or tap water, unsweetened herbal teas and diluted fruit juice spritzers – they hydrate without being high in calories

• To avoid: Sugary sodas, energy drinks, cola, coffee, alcohol – they dehydrate the body

• Ideal for sports or intense exercise: Apple spritzer in a 1:1 ratio or mineral-rich water as a better alternative to expensive sports drinks

• Fluid through food: Fruits and vegetables with a high water content (watermelon, cucumbers, tomatoes, berries) also help with hydration

3. Meals at high heat – how to find balance

1. Eat lightly and often Instead of heavy meals, eat several small portions: salads, fruit, yogurt, bowls—this will relieve the strain on your circulation and digestion

2. Avoid foods that are difficult to digest. High -fat, spicy foods and pulses burden the body and generate additional heat through digestive activity.

3. Lukewarm instead of ice cold Cold food and drinks have to be warmed up in the body first – an effort that you better save yourself in the summer

4. Don't forget water, electrolytes, and protein. The body loses salt through sweating – lightly salted foods or mineral-rich foods (e.g., broccoli, fennel) help with water retention. In addition, regardless of the temperature, you should consume at least 1 g of protein per kilogram of body weight daily to maintain muscle and bone health.

5. Use fresh, cooling foods Support your body with natural “cooling foods” such as cucumbers, tomatoes, zucchini, mint or yogurt, which have a cooling effect – also known from traditional Chinese medicine.

Quark with berries and muesli

Salmon with spinach

herb curd

4. Recipe ideas & inspiration – This is how heat tastes

• Vanilla quark with berry puree and muesli

• Fish with pea hummus and spinach

• Couscous with broccoli and cucumber salsa

• Watermelon with feta cheese

• Stuffed cucumber with herb curd

More ideas:

• Cold fruit soups (e.g. strawberry-rhubarb compote)

• Infused Water: with mint, citrus, berries well suited for long-lasting refreshment

• Salads with water content: e.g. watermelon feta, Greek salad, cucumber yogurt strips

5. Safety and hygiene tips in hot weather

• Cooling properly: Cool purchases quickly, do not interrupt the cold chain

• Food safety: Avoid raw animal products such as fresh mayonnaise, tiramisu, and minced meat – the risk of food poisoning increases in hot weather

• Pay attention to the temperature: Drinks that are too hot or too cold can put a strain on your gastrointestinal tract. Lukewarm water is preferable.

6. Who needs to be particularly careful

• Risk groups such as children, the elderly, and those with chronic illnesses have a reduced sense of thirst and require regular reminders to drink. Liquids should be placed in a clearly visible location.

7. Conclusion – Stay healthy despite the summer heat

Essential tips at a glance:

• Drink plenty of fluids (1.5–3 l), preferably water, teas, spritzers

• Several small, light meals instead of fat bombs

• Lukewarm food instead of ice-cold or hot dishes

• Benefits of water-rich fruits and vegetables for hydration

• Use salt and protein consciously

• Pay attention to hygiene and cold chain, do not leave food standing for too long