In summer, appetite often decreases — and that’s completely normal. In hot conditions, the body tries to avoid overheating, and digesting heavy, high-calorie food becomes an extra burden.

That’s why we crave light, cool, juicy foods — but skipping meals entirely isn’t the answer. The key is adjusting your diet to match the heat.

What’s Best to Eat in Hot Weather?

✅ Watery fruits and vegetables — they satisfy light hunger and help maintain fluid balance. Great picks: watermelon, melon, cucumbers, tomatoes
✅ Fresh greens and light salads — especially with olive oil, lemon juice, or plain yogurt dressings
✅ Lean proteins — boiled chicken, baked fish, eggs, plain yogurt — they fill you up without overloading digestion
✅ Vegetable-based soups — especially cold ones like gazpacho, okroshka, or beet soup — a mix of food and hydration
✅ Grains in moderation — like bulgur, buckwheat, couscous — served warm or chilled with veggies

What to Limit?

– Fatty meats and fried foods — harder to digest, leave you feeling heavy
– Alcohol — dehydrates, especially in heat
– Salty and smoked foods — trigger thirst and fluid retention
– Excess sweets and baked goods — cause sugar spikes and post-meal sluggishness

Summer meals = lightness + hydration.
Eat small portions 4–5 times a day, avoid heavy meals at night, drink plenty of water, and embrace simple food — it's often the most delicious in summer.

Have you noticed how refreshing a few crunchy veggies, a drizzle of oil, and a bit of protein can be? Sometimes it beats any “fancy” dinner.