Heat Wave? What About It?

Food and nutrition

Published on 5 July 2017
by Isabelle Huot

Heat waves and the month of July often go hand in hand. A heat wave usually consists in three consecutive days of 30 Celsius degrees or more. Extreme heat increases the need to stay hydrated. It is important to replace lost fluids. Tips on how to survive heat waves…


All liquids are not created equal!

Of course, water is the best option to guaranteed optimal hydration. It does not contain any calories and it is thirst quenching. Add to it a few slices of cucumbers, citrus fruits, or even fresh herbs to jazz it up! Plain sparkling water, without any sweeteners or colors or artificial flavours is also a great option!

You want to avoid store bought iced teas and coffees, but if they are homemade, they are excellent. They can even contribute to hydration! You need to limit the amount of fruit juices to 125 ml (1/2 cup) per day, and this, even if they do not contain any added sugars. Sodas just do not fit in within a healthy diet!


When hydration and diet go hand in hand!

Some fruits and vegetables contain a lot of water. Watermelon, strawberries, radish, celery, tomatoes, lettuce, cucumbers and peppers all contain more than 90% water. They deserve a premium place in our diet!  


On hot summer days, we should eat light.


  • Big servings;
  • Fried food;
  • Fat food: fat meats, cold cuts and pastries.

Chose :

  • Smaller portions, eat more often;
  • Raw vegetables with dip as an appetizer;
  • Cold soups such as vichyssoise or gazpacho;
  • Meal-salads;
  • Lean proteins such as tofu, or legumes. 
Isabelle Huot
Doctor in nutrition