Nutritionist Dr. Anastasia Lebedeva points out that in hot weather (30°C and above), the body redistributes its resources, directing blood to the extremities for cooling, which slows down the digestive process.
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According to her, the primary goal of the diet is to reduce thermogenesis (heat generated during digestion) and to replenish lost electrolytes.
She says: "Water-rich vegetables should form the foundation of the diet—cucumbers (95–96% water), celery stalks, lettuce, and spinach. They provide adequate volume without straining the digestive system, while also supplying the body with potassium lost through sweat. As for protein, easily digestible sources are preferred—white poultry meat, white fish, seafood, and poached or soft-boiled eggs."
In addition, fermented dairy products—such as unsweetened natural yogurt, low-fat kefir, and 5% fat cottage cheese—support the health of the gut microbiome. Watermelon, melon, citrus fruits, and cherries are considered refreshing and are best consumed separately from main meals. Whole grains (quinoa, bulgur, and buckwheat) are also beneficial and are preferably consumed cold to sustain energy levels.
She states: "It is recommended to avoid fried red meat, fast food, and dishes with rich sauces or mayonnaise, as fats slow down gastric emptying, causing feelings of heaviness and drowsiness. Highly salted foods—such as smoked meats, pickles, and hard cheeses—retain water, leading to bloating and elevated blood pressure levels. Furthermore, prepared mixed salads with a long shelf life become an ideal environment for bacterial growth, increasing the risk of serious foodborne illnesses. It is also essential to avoid cream-filled pastries and yeast-baked goods."
According to her, the habit of drinking hot tea in hot weather has a physiological basis. Beverages with temperatures between 70°C and 80°C stimulate receptors in the mouth, which send signals to the hypothalamus in the brain. The body then begins to sweat profusely; as the sweat evaporates from the skin, it cools the body more effectively than the internal heat produced by the body to warm it up. Meanwhile, room-temperature beverages (22–24°C) are the ideal choice to quench thirst quickly, whereas iced drinks are not recommended at all.
She adds: "Clean water should be sipped in small, regular amounts throughout the day. Water infused with lemon, mint, and cucumber, green tea, sugar-free herbal teas (such as mint and lemon balm), and whey or diluted yogurt drinks (Shanina) without added salt are highly effective in restoring balance."
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