Staying Healthy During Extreme Heat

When the East Bay hits 100°F, it’s not just about drinking enough water—what you eat can also play a huge role in how your body handles the heat. Here’s a guide to help you make smart food choices when the temperature soars.

**Foods to Eat in Extreme Heat**

1. **Water-Rich Foods**

Incorporating foods with high water content can boost hydration and keep your energy levels up. Think about foods like:

- **Watermelon**: Packed with water and vitamins, watermelon is a refreshing and hydrating snack.

- **Cucumbers**: Known for their cooling properties, cucumbers are 95% water and perfect for salads or snacks.

- **Citrus Fruits**: Oranges, grapefruits, and lemons provide a good balance of hydration and vitamin C.

- **Leafy Greens**: Spinach, romaine lettuce, and other leafy greens are light but nutrient-dense options for keeping cool.

2. **Cold Meals**

Instead of hot, heavy meals, opt for cold dishes that are easier to digest. Ideas include:

- **Salads**: Mix leafy greens with other hydrating veggies like tomatoes and cucumbers, and top with a light vinaigrette.

- **Chilled Soups**: Try gazpacho, a cold tomato-based soup that’s both refreshing and filling.

- **Smoothies**: Blend up a mix of fruits, greens, and yogurt for a cold, nutritious meal in a glass.

3. **Light Proteins**

Heavy proteins like red meat can make you feel sluggish in the heat. Choose lighter options like:

- **Grilled Chicken or Fish**: Light and easy to digest, they pair well with salads or cold sides.

- **Greek Yogurt**: High in protein and probiotics, it’s a great cold snack or breakfast option.

**Foods to Avoid in Extreme Heat**

1. **Heavy, Greasy Foods**

Fried or greasy foods can be tough to digest in high temperatures, making you feel more sluggish. Avoid burgers, fried chicken, and similar meals.

2. **Salty Snacks**

Excessive salt can dehydrate you, so try to limit salty chips, pretzels, or processed foods. Opt for lightly salted nuts or fruits instead.

3. **Spicy Foods**

While some people enjoy the sweating effect spicy food provides, too much can raise your body temperature and make you feel overheated.

By choosing water-rich, light foods and avoiding heavy, salty, or spicy dishes, you can help your body stay cool and energized during extreme heat. Stay healthy, East Bay!