The muggy alert

Hot weather and diet: fruit and vegetables to hydrate but also ice cream, fish and pulses

From a light breakfast to a full lunch with foods rich in water and low in salt: from the Istituto Superiore di Sanità the decalogue to face the already scorching summer with a varied and 'sustainable' diet

by Health Review

1 July 2025

4' min read

4' min read

"To cope with the heat, it is advisable to follow a light diet rich in liquids and mineral salts, consuming lots of fresh seasonal fruit and vegetables". This indication comes from Laura Rossi, director of the Food, Nutrition and Health Department of the Istituto Superiore di Sanità (Iss), who, faced with temperatures that are already red hot at the beginning of summer, has produced a decalogue. She suggests avoiding fatty or overly processed foods, but also allows 'gluttonous' foods, such as ice cream, preferably small and simple, for a snack. And it recommends not skipping breakfast, preferring yoghurt and fresh fruit. In general, we should hydrate ourselves with watermelon, melon, cucumbers and courgettes, which help to replenish the liquids lost through sweat. On the other hand, salt should be limited: the Iss recommends reducing salt consumption, preferring iodized salt, and moderating the use of sauces and very tasty condiments.

Don't skip breakfast, preferring yoghurt and fresh fruit. Avoid fatty or overly processed foods, in favour of foods that help replenish fluids lost through sweating, such as watermelon, melon, cucumbers and courgettes. Yes to ice cream as a snack, preferably small and without too many additions such as grains or icing. These are some tips to fight the heat with a correct diet elaborated by the Food, Nutrition and Health Department of the Istituto Superiore di Sanità.

The first tips

Hydration is crucial: one must drink at least two litres of water a day, preferably outside meals, to keep the body hydrated. In fact, the heat and the resulting body sweat also lead to faster dehydration, which is why the rule of two litres of water a day becomes even more necessary in the summer months. It is important, therefore, to remember to drink without waiting to feel thirst: this is in fact a stimulus that is in itself a symptom of dehydration.

It is then necessary to consume generous portions of fresh fruit and vegetables, preferably in season, rich in vitamins and minerals. Foods such as watermelon, melon, cucumbers, courgettes, peaches, strawberries, cherries, apricots, figs, berries, tomatoes, aubergines and celery are particularly suitable.

Low-calorie meals

The rule is to prefer light, low-calorie and easily digestible meals, such as mixed salads, cold pasta with vegetables, lightly seasoned fish, white meat or pulses. 'Let's avoid menus with a first course, second course and side dish,' emphasises Rossi. Especially when travelling or staying in a hotel, it is easier to fall into the desire to eat several courses, also because of the wide choice and the buffet. It is better to opt for a first or second course, alternating the courses at lunch and dinner, always accompanying them with a side dish, in order to create complete meals and single dishes that are balanced and rich in nutrients. Possible combinations include: pasta with legumes and/or vegetables, rice with vegetables, meat with salad, fish with vegetables and/or eggs with vegetables, and so on'. Limit consumption of fatty, fried, overly seasoned or processed foods, which can weigh down the digestion.

Don't skip breakfast

Breakfast is a very important meal that people tend to skip especially in hot weather. It is the meal that breaks the night fast. In hot weather, we avoid breakfasts that are too rich in sugar and fat, favouring a balanced nutritional intake. Especially recommended, to cope with the summer heat, are natural yoghurt and fresh fruit in season, perhaps accompanied by a handful of nuts and cereals.

Avoid alcohol and sugary drinks

Alcohol and sugary drinks can contribute to dehydration and slow down digestion. Just as it is important to drink plenty of water, it is equally important to limit the consumption of alcohol, which contributes to dehydration. Cocktails, both alcoholic and non-alcoholic, and fizzy drinks should also be avoided. The thirst-quenching effect in the case of alcohol is only apparent, while the sugar intake is real. The same applies to soft drinks, which contribute to increasing sugar levels in the body. Cold infusions with seasonal fruit and herbs are therefore to be preferred to these.

Fresh snacks and ice cream

From the Iss comes the advice to include fresh and light snacks in the diet, such as yoghurt, fresh fruit, smoothies or vegetable centrifuges, to keep the intake of liquids and nutrients constant.
Yes to ice cream in moderation. 'Even ice cream,' emphasises Rossi, 'can be a great snack as long as it is small, otherwise it is a meal replacement. We choose simple ice creams in which grains, icings and chocolate coatings are kept to a minimum. We do not think that fruit flavours can be consumed more than cream flavours, in truth the calorie difference between the two types is quite small'. Dried nuts (hazelnuts, almonds, peanuts, etc.) can also be a good snack during the summer as long as you choose appropriate portions (30 g) and natural products without added salt or sugar.

Beware of food storage

Pay attention to the proper storage of food, especially perishable food, to avoid risks of contamination, especially if you plan to have a picnic or go to the beach for the day and take your food with you. In summer, with the heat, it is important to store food and maintain the cold chain for all those foods that require it. Proper refrigerated storage is significant, not only for our health and that of our loved ones, but also to ensure the properties and nutritional values of food. Heat is the enemy of storage. Because of it, all food spoils sooner than it should, with the risk of causing food poisoning.

Give way to legumes

In Italy, we eat few legumes, which are instead an important source of vegetable protein. Moreover, we tend to consume legumes mainly in the winter months, whereas in summer we have many possibilities to integrate them into our diet by adding them to salads or eating them as a side dish, for example, or in cold soups or tasty creams. Animal protein is also important and in summer we choose less fatty and less salty sources of protein such as seasonal fish, i.e. fish that are not in their reproductive season, such as sea bream, sole, sea bass and sardines, and white meat. Instead, we limit our intake of red meat and cold cuts rich in salt and saturated fat.