What’s the best time of day to eat when it’s hot?

Image shows a group of people eating outside in the sun. — No wonder people in the Mediterranean eat at 10pm (Picture: Metro.co.uk/Getty)

Natasha Evansa registered nutritionist specializing in digestion and fertility explains that our bodies work to maintain balance, otherwise known as ‘homeostasis’.

‘In terms of temperature, this is called thermoregulation’, she explains.

“Our bodies are much hotter during a heat wave, and they work hard to keep us cool, with sweating and reduced movement.”

Why your appetite decreases in hot weather

“Eating and digesting food raises our body temperature, so our bodies normally want less food when it’s hot,” explains Natasha.

“Think of a time you ate a meal in the heat, and you suddenly feel even hotter, blush and sweat. This is due to the thermic effect of food and our body then tries to cool us down.

“Essentially, our hunger tends to decrease as our bodies naturally control our body temperature.”

Natasha also notes that research suggests that our insulin sensitivity also improves during the warmer months, “meaning more balanced blood sugar, fewer snacking and less cravings.”

“Our bodies naturally crave hot foods during the colder months and cooler, fresher, lighter foods during the summer months,” she adds.

‘But that doesn’t apply to everyone’, explains BANT-registered nutrition therapist Eva Humphries. “A study completed in Tel Aviv noted that men exposed to sunlight experienced an increase in food-seeking behavior, including increased appetite.”

What time of day should we eat?

While Eva states that ‘the best time to eat is when you are hungry’. Sounds logical.

She does acknowledge that eating at cooler times of the day, such as morning and evening or grazing throughout the day rather than eating larger meals, can help “reduce the thermogenic effects of food.”

However, our experts warn against eating late at night.

‘Fats and proteins digest more slowly than carbohydrates,’ explains Eva. “So if you eat late at night and it’s a high-protein meal, it can disrupt your sleep.

“So if you prefer to eat later, meals with more carbohydrates and less protein can help.”

Natasha also explains that eating a very large dinner right before bed can raise body temperature.

Water

Natasha also warns that dehydration can also affect our digestion, “by slowing down bowel movements, so remember — hydration is key.”

“Aim for 2L a day (more if you exercise),” she says. “We will lose extra water through sweat, so it’s important to stay as hydrated as possible.

Keep some water close to your bed in case you get thirsty at night. It may be worth adding some extra electrolytes to your water to improve hydration.

“We also get 20-20% of our fluid intake from food, especially fruits and vegetables, which can be particularly hydrating, so make sure you still pack those into your meals,” she adds.

After all, there is such a thing as too much water. Drinking too much can flush out nutrients and be bad for the kidneys. So drink when you’re thirsty, but don’t overdo it!’

By sipping water throughout the day, especially during meals, we will aid our hydration and digestion. It will also help us stay cool and allow us to get our water intake safely.

Best products to help you beat the heat

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