As temperatures climb above 30C in parts of the UK, many people lose their appetite and avoid using the oven. Nutrition experts say a few simple dietary changes can help people stay comfortable in hot weather.

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Experts do not recommend increasing protein intake during a heatwave. However, choosing lighter protein sources can make meals easier to digest and prepare.

Aisling Daly, senior lecturer in nutrition at Oxford Brookes University, suggests eating bean salads, eggs, Greek yoghurt, tofu, lentils, nuts and pre-cooked meats instead of heavier meals.

She also recommends smoothies made with fruit, vegetables, yoghurt and peanut butter as a balanced meal that requires little preparation.

For those who prefer cooked food, air fryers and slow cookers generate less heat than conventional ovens, making them more practical during hot weather.

Hydrate through food as well as drinks

Experts say staying hydrated requires more than simply drinking water. Many fruits and vegetables contain large amounts of water and can help replace fluids lost through sweating.

Foods such as cucumber, watermelon, tomatoes, lettuce, celery and strawberries contain more than 90% water. Apples, oranges, grapes, pears and cooked broccoli also provide high water content.

Charlotte Mills, a food and nutrition scientist at the University of Reading, says fluid requirements vary depending on age, body size, activity levels and overall health.

Health authorities generally recommend drinking six to eight glasses of fluid each day, but people may need significantly more during a heatwave.

Experts also advise checking urine colour to monitor hydration. Pale yellow usually indicates adequate hydration, while darker urine may signal dehydration.

Hot drinks can still help

Contrary to popular belief, experts say hot or room-temperature drinks can cool the body just as effectively as cold beverages.

Research suggests hot drinks stimulate sweating more quickly, allowing the body to regulate its temperature naturally. The key, experts say, is maintaining overall hydration rather than focusing on the drink’s temperature.

People do not need to avoid coffee completely during hot weather, although excessive caffeine can increase fluid loss. Daly says one or two cups of coffee each day are unlikely to affect hydration significantly, while consuming five or six cups may have a noticeable impact.

She also advises limiting alcohol because it contributes to dehydration.

Experts suggest adjusting meal times during extreme heat by eating breakfast earlier, resting during the hottest part of the day and having dinner later in the evening, a routine commonly followed in southern Europe.