Simple summer eating tips to stay hydrated and energised in hot weather

Dietitian Romana Hansbauer recommends smaller, lighter meals and hydration strategies to help people cope with heat, highlighting a practical plate model and a refreshing summer salad recipe for hot days.

Hot weather can dull appetite and make even light meals feel like a chore, so dietitian Romana Hansbauer of Schärding Hospital says it can help to split food into several smaller meals and choose dishes that are easy to digest. She also advises people to listen closely to hunger and fullness signals, rather than forcing themselves to eat large portions when temperatures climb. The basic idea is simple: keep meals lighter, but still balanced.

A practical guide is the plate model, which Hansbauer recommends for summer eating. Half the plate should be fruit, vegetables or salad, while the other half is split between a filling side such as potatoes or wholegrains and a protein source such as fish, pulses, tofu, dairy, eggs or meat. That approach fits with wider summer nutrition advice from health organisations, which increasingly urge people to rely on lean protein, water-rich produce and sensible portions rather than heavy processed foods.

Hydration matters just as much. Hansbauer says many people already drink too little in daily life and the problem often worsens in high heat. She recommends water, flavoured water, mineral water, unsweetened coffee or tea and heavily diluted fruit juice. Alcohol and sugary drinks, she says, should be kept to a minimum. The guidance mirrors advice from Atlantic Health, Cleveland Clinic and the US Department of Veterans Affairs, all of which stress water intake, fruit and vegetables with high moisture content and lighter summer meals.

The article also offers a simple recipe for a summer salad built around peaches, cucumber, cherry tomatoes, leafy greens, pulses, feta, seeds and walnuts. The peaches are briefly grilled to add sweetness and texture, then served with a dressing made from olive oil, pesto, balsamic vinegar, lemon juice, mustard and honey. Served fresh with wholegrain bread, it is designed as a quick meal for hot days rather than a heavy lunch or dinner.