Written in collaboration with Mihaela Shehova, IPHM

Staying hydrated is essential for maintaining the delicate balance of bodily functions, particularly during the sweltering summer months when increased perspiration can lead to significant water loss and electrolyte imbalance.

This summer, while exploring Bulgaria and the wider Balkans, I found myself in an environment where the heat was almost unrelenting, reaching temperatures of up to 40 degrees Celsius. In this blistering warmth, I noticed a significant shift in my appetite and overall relationship with food. What was once a desire for hearty meals slowly transformed into a longing for light, refreshing options. The allure of summer fruits and vegetables became irresistible, while heavier, starchy foods completely lost their appeal.

This experience is more than just a personal anecdote; it underscores how our bodies naturally respond to changing climates. In the heat of summer, our physiological needs evolve. High temperatures can cause increased perspiration and fluid loss, leading to greater thirst and a need for hydration. As our bodies work harder to maintain a stable temperature, they signal a desire for foods that provide not only nutrients but also hydration and a lighter feel.

During my time in Bulgaria, I indulged in a vibrant array of cooling foods. Juicy watermelons, sweet peaches, and crisp cucumbers became staples of my daily diet. These foods not only quenched my thirst but also provided vital vitamins and minerals that my body craved in the heat. Eating light, seasonal produce allowed me to feel energised rather than weighed down.

The logic behind such cravings is rooted in our physiology. In summer, our metabolism tends to slow down slightly, and our bodies often prefer easily digestible foods. This is nature’s way of ensuring we consume what we need to stay cool and well-nourished.

Incorporating more cooling foods into your diet during hot weather can lead to better hydration and overall well-being. Think about adding salads with citrus dressings, refreshing smoothies, and lots of herb-rich dishes. These offerings not only help regulate your body temperature but also keep your nutritional intake in balance.

Seasonal, local food is integral to not only cultural identity but also to the promotion of health, as it aligns with ancestral diets that have nourished generations. During the summer in Bulgaria, the consumption of vibrant pink beef tomatoes, crisp cucumber, white feta cheese, and grilled meats brings forth a bounty of flavours and nutrients that are at their peak.

The sweetness of enormous watermelons, succulent peaches, and luscious figs and grapes serves as a reminder of the joy and abundance of fresh produce. The rituals of gathering from the garden, epitomised by my great-grandmother's careful selection, emphasise the connection between food, family, and well-being. When she predominantly embraced a raw diet in the warmer months, she not only celebrated the season but also honoured the wisdom of ancestral eating habits that prioritise fresh, nutrient-dense foods. This holistic approach supports our body's natural rhythms and enhances overall health, reinforcing the timeless significance of eating with the seasons.

Ultimately, embracing the change in your dietary preferences during the hotter months is not just a coincidence; it is your body's intelligent response to its environment. Take a cue from the flavours of the Balkans and enjoy the lightness and refreshment that summer foods can provide.

Here are some tips:

▪ Watermelon is ideal for reducing heat and providing fluids.

▪ Cucumber helps clear heat and toxins.

▪ Peaches help to promote fluid production in the body.

▪ Citrus fruits such as oranges, lemons and limes promote hydration.

Vegetables:

▪ Leafy greens. Lettuce, spinach, and bok choy have a cooling effect on our bodies.

▪ Celery helps to clear heat and calm the liver.

▪ Zucchini (the summer squash), tomatoes and bell peppers.

Herbs and Spices:

▪ Mint calms the mind.

▪ Cilantro helps to detoxify the body.

▪ Dandelion greens promote liver health.

▪ Chamomile calms the digestive system.

Beverages:

▪ Chrysanthemum tea reduces inflammation.

▪ Peppermint tea improves digestion.

▪ Green tea calms the mind and it is great for all ladies who experience hot flushes or raised body temperature during their ovulation.

Monitoring your fluid intake is crucial for maintaining optimal health, particularly when considering the body's need for hydration to support various physiological functions. Staying adequately hydrated not only aids in digestion and nutrient absorption but also plays a vital role in regulating body temperature and keeping your skin healthy. It's important to listen to your body and adjust your water consumption based on factors such as activity levels, climate, and individual needs.

By prioritising water and consciously reducing dehydrating beverages like those high in caffeine and alcohol, you can enhance your overall well-being and support your body’s natural processes. Make hydration a fundamental part of your daily routine for lasting health benefits.

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