With record-high temperatures gripping Egypt and much of the Middle East this summer, nutritionists are reminding citizens that beating the heat isn’t just about air conditioning—it’s also about what’s on your plate.
Seasonal foods like watermelon, cucumbers, and yogurt are emerging as unsung heroes, helping people stay hydrated, energized, and refreshed in scorching weather, according to a guide published this week by local health experts.
Eating for Hydration and Energy
“Hydration is not only about drinking water—it’s also about eating water-rich foods that release fluids slowly into the body,” explained Dr. Hanan El-Gohary, a Cairo-based nutritionist, in an interview with Egypt Health Today. She points to fruits such as watermelon, melon, and grapes, which contain up to 90% water, and vegetables like cucumber and lettuce, which deliver both hydration and vital minerals.
Dairy products also play a role. Yogurt and laban (fermented milk) are staples in Middle Eastern diets and are now being recommended as natural cooling foods that also support gut health.
Foods to Avoid in the Heat
While some foods refresh, others can worsen the effects of heat. Fatty fried meals, spicy dishes, and sugary sodas may feel satisfying in the moment but actually make the body work harder to digest, leaving people feeling heavier and more dehydrated.
“Many Egyptians mistakenly reach for ice-cold soft drinks when it’s hot, but sugary sodas increase dehydration,” noted Dr. Mona Abdel Rahman, a public health consultant. Instead, she recommends natural juices without added sugar or simply water infused with mint or lemon.
Smart Tips for a Cooler Summer
Experts are advising a shift toward lighter, more frequent meals—four to five smaller portions a day instead of two or three heavy ones—to maintain energy without overburdening digestion. Cold salads, yogurt-based dishes, and fruit smoothies are being hailed as the go-to summer staples.
The Egyptian Nutrition Institute also emphasized the importance of drinking 8–10 glasses of water daily, with creative variations like cucumber-infused water gaining popularity among younger generations.
Broader Context
Egypt is not alone in this dietary shift. According to the World Health Organization (WHO), nutrition plays a critical role in helping populations adapt to climate-induced heatwaves, which are becoming more frequent across the globe. Governments in the Gulf, for instance, are running public campaigns urging residents to reduce fried and salty food intake during peak summer months.
In Egypt, where temperatures have topped 45°C in some governorates this August, adopting such food strategies is more than just a lifestyle choice—it’s a health necessity.
A Cooling Strategy on the Plate
Ultimately, the message from health experts is clear: food is more than fuel in summer—it’s a tool to balance the body against extreme heat. Simple swaps in daily meals can help citizens feel lighter, cooler, and more resilient in the face of rising temperatures.
“Think of your plate as a shield,” Dr. El-Gohary said. “With the right choices, you can stay refreshed and energized—even when the heat feels unbearable.”
