What to eat and drink during the summer heat?


Our diets are often a bit different in the summer heat, as the high temperatures make us crave other foods, and we also have less energy to cook. Remember, however, that adequately composed meals, as well as proper hydration of the body, have a beneficial effect on our body and thus facilitate the survival of summer heat.


In summer, when the temperature outside is high, it is essential to hydrate the body as then we are especially prone to dehydration. In addition to the right amount of fluids, it is worth taking care of foods rich in potassium. This element is responsible for the proper functioning of the water and electrolyte balance. In addition, fresh seasonal fruit deserves attention, which we have in abundance during the holidays! Due to the high water content, they will not only help to hydrate the body but also are a source of valuable vitamins, minerals, polyphenols, and dietary fiber.

Water is the key!

In hot weather, we lose more water which “escapes” from our body with sweat. Therefore, we must pay special attention to the appropriate amount of fluid in the diet. Their source is bottled water and fermented dairy products, soups, vegetables, and fruits. Taking advantage of the charms of summer, it is worth including seasonal fruits with high water content in your diet. They include, among others:

  • watermelon,
  • strawberries,
  • cherries,
  • raspberries,
  • peaches.

If we do not ensure adequate hydration of the body quickly, we will experience unpleasant effects like headache, fatigue and drowsiness, dry mouth, and excessive thirst. Therefore, in hot weather, it is always worth having a bottle of water on hand.

Foods rich in potassium

Potassium is an element that is necessary for the proper functioning of the water and electrolyte balance, as well as muscles and the nervous system. If in hot weather we notice that our hands and feet are swollen and we experience painful muscle contractions, it may be a sign of potassium deficiency. Therefore, in hot weather, it is worth taking care of foods rich in this element in the diet. They include, among others, tomatoes, potatoes, watermelon, apricot, beetroot, spinach, and sweet potatoes.

Food that enhances protection against UV radiation

During the holiday season, we are more exposed to the harmful effects of UV radiation. However, some compounds show photoprotective properties, which means that they help us naturally strengthen our protection against the detrimental effects of the sun. One of the compounds with such action is lycopene. We find it primarily in tomato products and dried tomatoes, which are additionally a source of potassium. Beta-carotene also has photoprotective properties. We can find it in carrots, peppers, tomatoes, spinach, kale, parsley, apricots, and peaches.

Seasonal fruit

Summer is the time when we can choose from much fresh fruit rich in antioxidants, vitamins, and dietary fiber. Take advantage of this, because in autumn and winter we can enjoy their taste usually only in the form of fruit preserves. Seasonal fruits, rich in ingredients valuable for health, include raspberries, strawberries, blackberries, blueberries, blueberries, currants, gooseberries, and peaches.

​​Food and drink ideas that will help you survive the summer heat

What delicious and healthy dishes and drinks can we prepare to survive the heat? There are many ideas, and among them, it is undoubtedly worth choosing those that will not require us to spend a long time in a heated kitchen.

Sorbets, smoothies, salads – what to prepare from holiday fruit

As it has already been mentioned during the holiday season, it is worth taking advantage of the taste and health benefits of seasonal fruit. We can prepare many delicious and refreshing dishes from them, for example:

  • homemade ice cream (preferably based on yogurt or plant milk and with the addition of sugar substitutes),
  • sorbets (e.g., strawberry, raspberry),
  • smoothies (they can also be fruit and vegetable smoothies, e.g., with the addition of spinach, kale, celery, parsley),
  • fruit salads (adding chia seeds, oatmeal, or other unprocessed cereals, nuts to the fruit salad will increase their nutritional value).

Homemade flavored water ideas

Keeping your body hydrated is very important, but some of us prefer to quench our thirst with carbonated drinks, for example, because tasteless water does not suit us. The solution to this problem may be to prepare homemade flavored water. For this purpose, add to the water, for example, fresh mint leaves, lemon and/or lime juice, pieces of orange/strawberries, or other favorite fruit.


The summer heat often takes away our strength and makes us spend the whole day on the beach without thinking about cooking healthy dishes. However, we must not forget that a properly balanced diet and proper hydration will help us survive the heat. Therefore, during the holiday season, it is worth focusing on simple dishes prepared with seasonal products, and remember to drink the right amount of water.

You liked this article? Share it

Are you thinking about an indoor garden in a healthy and innovative hydroponic cultivation?

Check out 10 reasons why you will love Verdeat

Always fresh, always tasty

your plants are ready to pick and enrich the taste of your dishes


Verdeat looks after your plants by providing them with sufficient light and water


simple to use, it gives you the joy and happiness of growing your own plants


beautiful light and green plants catch the eye

Zero waste

with Verdeat you don't throw away rotten leafy vegetables and herbs!


Verdeat uses only as much water and energy as the plants need

Inspiring curiosity

together with Verdeat, you see nature waking up every day and discover its magical world

Soothing light

light similar to the natural one soothes the senses and improves mood

You decide

the Verdeat App allows you to determine from anywhere when Verdeat should run

Inspiration for new flavours

with Verdeat, you grow plants that you may not find in your local store!


Choose the best place for your home garden

Where to put Verdeat?
How to start your home garden
How it works
Plant your own garden
Start your home garden