How to Eat In The Heat

eat in the heat

This summer the heat is on! As sunny summer holidays at home and abroad get underway, staying cool is more of a priority for us all. But don’t crank up the air conditioning to full blast just yet, did you know that what you choose to eat may make a difference in beating the heat? In fact, some foods can even cool you down! Read on for some of the best foods and tips to eat well in the heat.


Listen to your body

You may find that you don’t want to eat the same heavy meals in the summer that you crave in the winter. After we eat, our body temperature rises as we digest the food- the larger the meal, the hotter we will feel. Research shows that listening to your body and consuming several lighter meals through the day really can keep you cooler.


Freeze Your Fruit.

Something ice cold always sounds good on a hot day, but some go-to frozen snacks like ice cream can pack on the calories. Instead, why not blitz up fruits in the food processor and freeze in molds to make your own healthier ice-pops?  Or, try freezing berries and chopped fruits and snack on them for a nutritious way to cool down.

Freezing or eating fruits with a high water content such as melons, is also a fantastic way to stay hydrated and cool. But that’s not all! Melon is also high in lycopene, which can help to protect the skin from UV damage.


Eat Your Water.

Did you know that 20-30% of your fluid needs should be met through high water foods like fruits and veggies? Eating plenty of these foods can help you stay hydrated and cool throughout the summer. Some produce is as much as 85% water, so opt for those with the highest water content. Foods like cucumber, tomatoes, melon, leafy greens, and celery, are all full of water.


Drink water with alcohol

We know that for many of us drinks in the sun are what summer is all about! Be mindful that alcohol is a diuretic though. If you are going to drink, try to make sure you split each drink with a glass of water to ensure you keep your hydration levels up.



Studies show that eating mint has been known to trick our brains into feeling coldness. Why not add mint to water as an infusion or add chopped mint to salads and see if you can feel the effects for yourself.


Eat more spicy foods

It may sound counter-intuitive but believe it or not spicy foods can be much better than you may have thought at cooling you down. Eating spicy food raises your internal temperate to match the temperature outside, your blood circulation rises, and then you start to perspire. Perspiration, famously, is the body’s fan-free way of cooling us down- as it evaporates on our skin, this makes us feel cooler. Clever, right?


Our recipe for a cooling summer cocktail that will keep you hydrated and deliver on taste.

Virgin spicy mint mojito


  • 1 whole lime
  • 1 tsp honey
  • *Optional* 1 shot of rum
  • San Pellegrino
  • A bunch of mint leaves
  • 1 fresh red chilli sliced lengthways


  1. Juice a lime, and add to your glass along with a generous handful of fresh mint leaves, honey and a fresh red chilli (chose your chilli according to the heat you would like!). Muddle until the flavours have been released, and the contents are bruised.
  2. *Optional* Add the rum and stir. Skip this step for a virgin mojito.
  3. Fill your glass with ice.
  4. Top us the glass with San Pellegrino sparkling water.
  5. Garnish with sprigs of mint and lime slices.
  6. Enjoy!


This summer, don’t let the heat get you down. Balance Box helps to take the stress and worry out of eating well whatever the weather. Order your Balance Box today!