Have you ever noticed that when the no temperature rises, your appetite seems to disappear? A big hot meal that might normally sound delicious can suddenly feel like the last thing you want.
There’s actually a good reason for this. Our bodies are constantly working to maintain a stable internal temperature of around 37°C. When we digest food, particularly a large meal, the process produces heat. This is known as the thermic effect of food.
In colder weather, that little increase in heat production isn’t necessarily a problem. But when it’s already very warm outside, your body is working hard to keep you cool. Blood flow increases towards the skin, we sweat more, and our behaviour naturally changes. We may become less active and instinctively look for shade, cool drinks and lighter foods.
So it makes sense that our appetite can decrease too. Your body is essentially saying: I don’t particularly need a huge meal right now.
There may also be changes in the hormones and signals that regulate hunger and fullness. Heat can influence the complex communication between the brain, digestive system and the hormones controlling appetite.
The interesting thing is that while our desire to eat may fall, our nutritional needs haven’t disappeared.
This is where people can sometimes go wrong. If you’re eating less because of the heat, you still want the food you do eat to provide useful nutrition. Rather than simply skipping meals and then reaching for snacks later, think fresh, light and nutritious.
Summer is actually perfect for this.
Try colourful salads containing tomatoes, cucumber, peppers and leaves, perhaps with chicken, fish, eggs, beans or cheese for protein. Fresh fruit with Greek yoghurt makes a refreshing breakfast or dessert. Cold pasta, rice or bean salads can provide energy without feeling like a heavy meal.
And, of course, hydration becomes especially important. We lose more fluid through sweating in hot weather, so drink regularly throughout the day rather than waiting until you feel desperately thirsty. Water is an excellent choice, but foods such as watermelon, strawberries, cucumber, tomatoes and oranges also contribute fluid.
One thing worth watching is the difference between hunger and thirst. Sometimes when we’re hot, what we really want is a drink rather than food. Have a glass of water, give yourself a little time, and then decide whether you’re actually hungry.
Most importantly, don’t feel you have to force yourself through enormous meals simply because that’s how you normally eat.
Listen to your appetite. Eat a little lighter if you want to. Keep your meals colourful, fresh and nutritious, stay well hydrated and enjoy the wonderful foods that summer gives us.
Your appetite may change with the weather — but good nutrition doesn’t have to.
