Heatwave Eating at high temperatures: What matters

A heatwave gripping Europe has prompted health experts to emphasize the importance of diet during extreme temperatures. As temperatures soar, individuals are advised to focus on seasonal and local foods that can help maintain hydration and reduce physical strain. According to Regula Zehnder, a health editor with SRF Wissen, consuming fresh produce such as tomatoes, zucchini, berries, apricots, and native melons is particularly beneficial due to their high water content. These foods not only provide essential nutrients but also contribute to keeping the body cool and hydrated during hot weather. The choice between eating warm or cold meals during a heatwave is less critical than commonly believed. However, Zehnder notes that heavy meals require more energy for digestion, which generates heat in the body through a process known as the thermic effect (TEF). This effect is more pronounced with larger meals and those rich in protein. Therefore, lighter meals with less meat are recommended during periods of high temperatures to minimize additional heat production within the body. Spicy foods, including ingredients like wasabi, horseradish, chili, ginger, and mustard powder, are considered warming agents. These spices can induce sweating, which might exacerbate discomfort during hot weather. Traditional Chinese medicine and Ayurvedic practices have long recognized the thermal effects of food, categorizing certain vegetables like tomatoes, zucchini, cucumbers, and melons as cooling. Conversely, root vegetables typically associated with winter are considered warming and should be consumed sparingly during summer months. Proper serving methods are crucial during heatwaves to prevent food spoilage and ensure safety. Zehnder recommends using plates instead of bowls for serving meals, as bowls can trap moisture and promote bacterial growth. For perishable items, storage in the refrigerator is essential, and stainless steel containers are ideal because they retain coldness effectively when pre-chilled. It's also important to recognize that foods with large surface areas, such as lentil salads, chickpea salads, or couscous, spoil faster and pose a higher risk of microbial contamination. When preparing meals during hot weather, attention to detail is key. Zehnder suggests using vinegar in dressings for salads, as its acidity has disinfectant properties. A dressing composed primarily of vinegar rather than oil helps preserve freshness and enhances flavor. She prefers white balsamic vinegar sweetened with a touch of sugar or jam to balance the sharpness of the vinegar. The addition of salt, pepper, and fresh herbs complements the dressing, ensuring both taste and safety without altering the overall flavor profile significantly. As the heat continues to rise, dietary choices become increasingly vital for maintaining health and comfort. Experts recommend focusing on light, hydrating meals while avoiding heavy, spicy, or overly processed foods that could increase bodily stress. By adhering to these guidelines, individuals can better manage their well-being during prolonged periods of high temperatures.