Beat the Heat With These Hydrating Foods

When temperatures climb across Newcastle and the North East, reaching for the right foods can make a noticeable difference to how you feel. While drinking plenty of water remains essential, many everyday foods also contain high amounts of water and important minerals that help replace what the body loses through sweating.

Health experts recommend eating lighter meals during hot weather because they are easier to digest and place less strain on the body. Combined with seasonal produce found in supermarkets, greengrocers and local markets across the region, these foods can help residents stay refreshed throughout even the hottest days.

Why hydration matters during a heatwave.

Hot weather increases the risk of dehydration, heat exhaustion and, in severe cases, heatstroke. The NHS advises that anyone can become unwell during prolonged periods of high temperatures, although older adults, young children and people with existing medical conditions face the greatest risks.

Interest in staying safe during heatwaves has risen sharply. During one recent spell of hot weather, visits to the NHS heat exhaustion advice page increased by almost 200 percent as people searched for ways to stay safe.

Five cooling foods worth adding to your shopping list.

Watermelon remains one of the best choices during a heatwave. Around 92 percent of the fruit is water, making it an excellent snack for boosting hydration while providing vitamin C and antioxidants.

Cucumber is another standout, containing approximately 95 percent water. It works well in salads, sandwiches or simply sliced with a little lemon juice for a refreshing snack.

Strawberries, which are widely available during the North East summer, contain roughly 91 percent water alongside fibre and vitamin C. They are ideal for breakfast, desserts or as a healthy alternative to sugary snacks.

Tomatoes provide around 94 percent water and are rich in lycopene, an antioxidant linked with heart health. Adding them to salads or light pasta dishes helps create meals that are satisfying without feeling heavy.

Greek yoghurt may not contain as much water as fruit or vegetables, but it provides protein, calcium and probiotics. Served chilled with fresh berries, it can help cool the body while supporting digestive health during warmer weather.

Local produce makes healthy eating easier.

Residents across Newcastle, North Tyneside, Gateshead and the wider North East have access to a wide variety of locally grown produce throughout the summer months. Seasonal berries, leafy greens and salad vegetables are commonly available at independent farm shops and markets, giving shoppers plenty of fresh options when temperatures rise.

Supporting local growers also reduces food miles while ensuring fruit and vegetables are often fresher and at their nutritional best.

Foods and drinks to limit during very hot weather.

Not every summer favourite helps the body stay cool. Heavy fried meals, spicy foods and excessive alcohol can all contribute to dehydration or make people feel hotter.

Sugary drinks may appear refreshing, but water, milk and sugar-free drinks remain better choices for staying hydrated throughout the day. The NHS also recommends drinking fluids regularly rather than waiting until you feel thirsty, particularly for older adults whose thirst response may be reduced.

Extra ways to stay cool across Newcastle.

If you're planning a day out in Newcastle, consider taking advantage of shaded parks such as Jesmond Dene or heading to the North East coastline, where sea breezes often make temperatures feel more comfortable than inland locations. The Met Office says coastal areas can remain noticeably cooler during heatwaves thanks to onshore winds.

Experts also recommend avoiding strenuous exercise during the hottest part of the day, wearing loose-fitting clothing and checking in on elderly relatives or neighbours during prolonged hot spells.

A simple summer menu can make all the difference.

Choosing water-rich foods, eating lighter meals and drinking regularly can help people across Newcastle and the North East enjoy the sunshine while reducing the risk of dehydration.

With heatwaves becoming more common across the UK, making a few simple changes to your daily diet could help you stay comfortable, energised and healthy throughout the summer months.

Share your tips on how to keep cool and hydrated in the comments below.

What are your favourite foods to eat during a heatwave?