The 10 worst things to consume during a heatwave

During a heat wave, the worst foods are generally those that increase heat production in your body, promote dehydration, or are difficult to digest.

Here are 10 foods and drinks worth limiting when temperatures are extreme:

Very salty processed foods

Chips, pretzels, instant noodles, processed meats.
Excess sodium can contribute to dehydration by increasing fluid needs.

Alcohol

Beer, wine, liquor, and cocktails.
Alcohol can increase fluid loss and impair your body’s ability to regulate temperature.

Deep-fried foods

French fries, fried chicken, doughnuts.
High-fat foods take longer to digest and can slightly increase metabolic heat production.

Heavy red meat meals

Large steaks, burgers, ribs.
Protein-rich meals require more energy to digest, generating more internal heat

Spicy foods (for some people)

Hot peppers, spicy wings, extra-hot curries.
They can trigger sweating and make you feel hotter, though the effect varies between individuals.

Sugary soft drinks

Regular soda, sweetened iced tea, energy drinks.
High sugar content may slow fluid absorption and doesn’t hydrate as effectively as water.

Energy drinks

Many contain caffeine and sugar.
Excess caffeine can have a mild diuretic effect and may worsen dehydration in some people.

Rich desserts

Cheesecake, ice cream loaded with toppings, pastries.
High fat and sugar can leave you feeling sluggish and don’t help with hydration.

Large, heavy meals

Oversized portions of any kind.
Digestion itself generates heat; smaller meals are often more comfortable in hot weather.

Highly processed fast food

Combination meals with burgers, fries, and sugary drinks.
Often high in salt, fat, and calories—the perfect recipe for feeling worse in extreme heat.

Better choices during a heat wave

Water and sparkling water
Fruits with high water content such as Watermelon, Cucumber, and Strawberry
Salads and vegetables
Yogurt
Cold soups
Smaller, lighter meals throughout the day

One important exception: if you’re sweating heavily for hours (for example, working outdoors or exercising), some sodium replacement can actually be helpful. The goal is balance—not eliminating salt entirely.

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