Cooling foods for heatwave days, no ice-cream sugar crash required
From watermelon to yoghurt bowls, eat smartly this summer
A tub of ice-cream would do so well in a heatwave, now wouldn’t it?
Yes it will, but before you witness a sugar crash, you might want to look elsewhere too. The truth is, when a heatwave rolls in, even your appetite reacts to the rising temperatures. Heavy meals are too much, cravings shift and hydration becomes a priority. So, while cold drinks and ice-cream offer temporary relief, the right foods can help your body stay balanced, cool, and energized for longer.
After speaking to UAE dieticians, we've curated a guide to the best foods to eat during a heatwave, simple, refreshing choices that support hydration, soothe digestion, and help you feel better in the heat.
Focus on water-rich foods
Your body loses more water through sweat in hot weather, so the food you eat should do double duty, satisfy hunger and hydrate at the same time, explains Lipika Bose, a Dubai-based clinical dietician. As she vouches, water-rich fruits and vegetables are helpful for heatwave staples. They’re easy to digest, naturally cooling, and packed with nutrients.
Top picks include:
Cucumber (96 per cent water): Refreshing and versatile, perfect in salads, infused water, or dips like tzatziki.
Watermelon: A summer classic rich in water, vitamin C, and antioxidants.
Leafy greens, celery, zucchini, and radishes: Great raw or lightly cooked for a crisp, clean bite.
Citrus fruits and berries: High in water and packed with energising vitamins.
Choose lighter, cooler meals
Digestion generates heat, which your body doesn’t need more of during a heatwave. “Instead of heavy or spicy meals, opt for smaller, lighter meals spread throughout the day. These are easier on your system and help regulate your body temperature,” says Bose.
Try:
Cold noodle bowls with soba or rice noodles, crisp vegetables, and a tangy sesame dressing.
Chilled soups like gazpacho or cucumber-yogurt soup for a hydrating, nutrient-rich option.
Summer rolls made with rice paper, filled with greens, tofu, or shrimp.
Greek yogurt topped with fruit and a drizzle of honey — cooling, protein-packed, and satisfying.
Be smart about salt
While salt often gets a bad reputation, during a heatwave, it can help. Your body loses sodium through sweat, so replenishing small amounts of natural salt can help maintain fluid balance, explains Bose.
Healthy ways to do this include:
Adding a pinch of sea salt to lemon or cucumber water.
Eating lightly salted grilled vegetables or roasted chickpeas.
Including feta cheese or olives in fresh salads.
Avoid processed snacks high in sodium, which can dehydrate you further.
Hydrate: But skip the ice overload
It’s tempting to gulp down icy drinks, but doing so can sometimes slow digestion or even cause mild cramping. The best way to hydrate is to sip cool, not freezing, fluids regularly throughout the day.
Best options include:
Infused water with mint, berries, or citrus slices.
Coconut water for natural electrolytes.
Herbal teas served iced — especially peppermint, hibiscus, or chamomile.
Buttermilk or traditional lassi, which is a lightly salted or spiced yogurt-based drink, for both hydration and gut health.
Limit caffeine and sugary sodas, they contribute to dehydration.
Cooling desserts that help
You don’t have to skip dessert, just make it work for you. Some chilled treats can even contribute to hydration and nutrient intake.
Great choices:
Homemade fruit popsicles made from blended mango, berries, or watermelon.
Frozen grapes or slices of kiwi for a sweet, bite-sized treat.
Chia pudding with almond or coconut milk topped with fresh fruit.
Sorbet made from real fruit, dairy-free and refreshing.
As you can see, when the heat is intense, what you eat becomes more important than ever. The goal isn’t just to stay cool, but to nourish your body in a way that supports hydration, digestion, and energy. Water-rich produce, light meals, and cooling beverages offer lasting relief — helping you beat the heat without slowing down.
Stay cool, eat well, and let food be your natural air conditioner.
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