Not feeling hungry in the summer? Discover how to keep eating healthily in hot weather!
In summer, meal inspiration is often hard to find. Temperatures climb and appetite decreases… This phenomenon is due to our metabolism and is perfectly normal. However, it is important that we continue to eat healthily.
Why are we sometimes so thirsty in the summer? And why do we have less appetite at the same time? This all comes down to temperature, whether it is "meteorological" or related to our own internal heat regulation. When the mercury rises sharply in summer, our metabolism has to work hard. Just think of a heatwave. This is a high-risk situation for people with cardiovascular issues, kidney disease, and/or respiratory problems1. But even a healthy body suffers from the consequences of extreme heat. Little appetite in the summer? Discover how to keep eating healthily in warm weather!
Very thirsty and little hungry: a "hot topic"2,3
The average body temperature is 36.5 to 37.5°C. If that temperature rises or falls due to a change in our environment, our organism reacts via our thermoregulation system4.
At high temperatures, the body cools down naturally through perspiration. Sweat escapes via the sweat glands to cool the body down. That mechanism can be at the root of the thirst we feel in the summer, which requires proper hydration.
But in extreme heat, our organism often does something else. It "pauses" digestion to avoid heavy-to-digest dishes. Because digestion burns calories when we eat something, our body temperature rises (thermogenesis). The result: our appetite decreases. A hormone that plays a role in appetite – ghrelin or the "hunger hormone" – is thought to fulfill a central function in this mechanism that aims to lower body temperature5.
Many summer fruits and vegetables that contain a lot of water come from Belgium!
Orange, cucumber, or mint in your water
With the right food, you can help your body maintain its temperature. Hydration is the most important thing and, moreover, it's child's play: you have to drink and eat! But not just anything...
Water remains the best drink in the summer. Our body consists of 65% water on average. Do you find it "difficult" to drink water? Give it a nice flavor and vary it. A slice of orange at breakfast, a slice of cucumber at lunch, and a few mint leaves in the afternoon... Those flavors are wonderfully refreshing. Fresh, skimmed milk is also a good and nutritious alternative from time to time when you are thirsty.
However, take it easy with so-called "summer drinks" like rosé or beer. If you drink too much alcohol, you will actually dehydrate. The same applies to soft drinks, even if you add ice cubes. The high dose of calories (to burn) will cause your body temperature to rise again.
In summer: balanced diet and hydration2,6
Despite that small appetite in the summer, our body still needs nutrients to function properly. It remains important – regardless of high temperatures – to keep eating a balanced diet (proteins, carbohydrates, fats, fibers, etc.). Avoid foods that are difficult to digest. For example, lean proteins like chicken or fish are easier to digest than fatty meats (such as lamb or beef).
You can keep your body hydrated with foods that contain a lot of water, such as fruits and vegetables. They contain 75% to 95% water on average. The big champions? Those are cucumber (96%), celery (95%), romaine lettuce (95%), zucchini (94%), watermelon (92%), grapefruit (89%), peach (88%), carrot (88%), and apple (84%). Many of those fruits and vegetables are in season and locally grown, by the way!
Fruits and vegetables also provide essential nutrients. Vitamin C (in kiwi, strawberry, watercress, bell pepper, orange, etc.) will not only protect the skin7, but also gives your panting body a big boost in the summer.
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