What to eat and drink

Eating and drinking well during hot weather

When it is very hot, our body needs more water. Drinking enough and choosing the right foods helps protect our health.

It is important to drink regularly, even if you do not feel thirsty. Certain foods, such as fruits and vegetables with a high water content, also help the body stay hydrated.

Here are some tips to help you cope better with the heat.

• I divide my meals into smaller portions to limit the body heat produced after eating. Instead of eating a starter, main course and dessert all at once, I eat the main meal and add snacks throughout the day;
• I drink water every 20 minutes, before feeling thirsty. Thirst can be a sign of dehydration;
• I drink at least 3 litres of calorie-free drinks per day (e.g. still water, sparkling water, lemon and mint infusion in my water bottle);
• I choose light, low-fat meals to stay attentive and alert at work. For example, choose boiled potatoes instead of fries, grilled fish instead of breaded fish, and ask for sauces to be served separately;
• I add 1 or 2 snacks while eating less during main meals. I choose foods rich in water, such as fresh seasonal fruit, raw vegetables, dairy products or plant-based alternatives.

Other tips

• Do not drink alcohol. Instead of hydrating the body, alcohol contributes to dehydration;
• Limit your consumption of caffeine and drinks high in sugar and/or caffeine as much as possible;
• Choose raw vegetables such as tomatoes, cucumbers and salad, as they contain more water;
• Consider cold soups made from tomatoes, cucumbers or courgettes for a refreshing effect;
• Choose seasonal fruits rich in water, such as strawberries;
• Limit your consumption of sugary products;
• Add mint to your salads for an extra feeling of freshness;
• Monitor your water intake. The colour of your urine can indicate your hydration level. It should be abundant, clear and odourless;
• Pack and transport highly perishable foods (e.g. cheese, yoghurt, seafood, eggs) in cool boxes or insulated bags to keep them at the right temperature. Food poisoning increases the risk of dehydration;
• Give your drink a natural flavour: www.gimb.public.lu/fr/publications/2026/legoutdelequilibre.html