More protein or less? The foods to get you through a heatwave

# Beat the Heat: How to Eat Smart During a Heatwave

High temperatures demand dietary shifts. Your body works harder to cool itself when it's hot, draining energy and fluids that food and drinks must replenish strategically.

Protein intake becomes nuanced during heat waves. While your body needs adequate protein for muscle maintenance, excessive amounts generate metabolic heat through digestion. This process, called thermogenesis, works against your cooling efforts. The solution isn't eliminating protein but moderating portions and choosing lighter sources. Fish, poultry, and legumes digest more efficiently than red meat, which produces more internal heat.

Hydration tops the priority list. Water-rich foods like cucumbers, watermelon, strawberries, and lettuce provide fluids plus electrolytes your body loses through sweat. These foods typically require no cooking, solving the oven-avoidance problem. Gazpacho, chilled fruit soups, and cold yogurt parfaits deliver nutrition without heating your kitchen.

Avoid heavy, fatty foods that slow digestion and compound metabolic heat. Fried items, full-fat dairy, and rich sauces belong in your cooler months rotation.

Timing matters. Eat smaller meals spread throughout the day rather than large single meals. Your body processes smaller portions with less internal heat generation. Front-load meals earlier in the day when outdoor temperatures remain lower.

Caffeine and alcohol accelerate dehydration and increase body temperature. Reserve these for cooler parts of the day or reduce intake entirely during peak heat.

Incorporate fresh herbs like mint and cilantro. They contain compounds that create cooling sensations on your palate and may help regulate body temperature. Spicy foods seem counterintuitive but actually trigger sweating, which cools skin through evaporation when humidity permits.

Skip the starchy carbs that leave you feeling sluggish. Complex carbs retain water and slow digestion. Opt instead for fresh produce with high water content and natural sugars that provide quick energy without the heat burden.