Heat‑wave diet advice: water‑rich foods and balanced meals recommended

With a heat wave sweeping Europe at the end of June, nutrition experts advise consuming foods high in water content to stay hydrated and support overall health. Fruits such as watermelon (over 90% water, vitamin C and lycopene), cucumber (about 95% water, potassium), melon, strawberries, raspberries and blueberries are highlighted for their hydrating and antioxidant properties. Potassium‑rich items like bananas, avocado, tomatoes and leafy greens help replace electrolytes lost through sweat.

Nutritionist Alice Cancellato cautions against reducing food intake too much; the body still needs energy, protein, vitamins and minerals. She recommends simple, fresh meals that combine carbohydrates, protein and healthy fats—such as fruit‑yogurt smoothies, salads with legumes, whole grains, fish or poultry, and occasional modest portions of fruit or gelato. Heavy, salty or highly processed foods (e.g., chips, processed meats, salty snacks) and overly rich meals should be avoided because they increase thirst and can cause fatigue. Regular fluid intake, supplemented by hydrating foods, is especially important for children, the elderly and active individuals.