In case you’ve somehow missed it, it’s really bloody hot out there.
When temperatures soar, many of us find ourselves reaching for lighter, cooler foods – and with good reason. Hot weather can affect appetite, hydration levels, and energy, making it important to choose foods that help keep you refreshed while still providing essential nutrients.
To help identify the best options to pick up during a heatwave, we asked consultant dietitian and founder of Fertility Dietitian UK Ro Huntriss to share the M&S foods for staying nourished and hydrated when it’s 35°C outside.
How the expert chose
“When I’m looking for foods to eat during hot weather, I prioritise options that help support hydration, provide important nutrients and still offer a good balance of energy, protein and fibre,” says registered dietitian Ro Huntriss. “The best choices are those that feel light and refreshing while helping you stay nourished and hydrated, particularly when high temperatures can affect appetite and increase fluid losses through sweating.”
Watermelon is a classic hot-weather snack for good reason.
“Watermelon is made up of around 90% water, making it an excellent choice for staying hydrated during hot weather,” says Huntriss. “It also contains vitamin C and lycopene, a powerful antioxidant that gives watermelon its vibrant red colour and can help protect cells from oxidative stress.”
She adds that, served chilled, it’s “a refreshing way to increase both fluid and nutrient intake on a hot day”.
If you’re looking for a snack that offers more staying power than a packet of crisps, edamame beans are a smart choice.
“Edamame beans provide protein, fibre and a range of vitamins and minerals in a convenient snack,” says Huntriss. “They can help support fullness between meals, contribute towards your five-a-day and offer a more balanced alternative to many typical grab-and-go snacks.”
Hydration is especially important during a heatwave, particularly if you’re spending time outdoors or exercising.
“When we sweat, we lose both fluid and electrolytes,” explains Huntriss. “Coconut water contains potassium and can be a refreshing way to support hydration, particularly after spending time outdoors or exercising in the heat.”
While she stresses that water should remain your main drink, she says coconut water “can make a nice addition if you’re looking for something refreshing and a little bit different”.
M&S Spanish Tomato Gazpacho
M&S Spanish Tomato Gazpacho
For those days when it’s simply too hot to cook, a chilled soup can be a surprisingly nutritious option.
“Gazpacho is essentially vegetables served in a glass or a bowl,” says Huntriss. “Served chilled, it’s incredibly refreshing and provides fluid alongside nutrients from tomatoes and other vegetables.”
She adds that it’s “an easy way to boost your vegetable intake when it’s simply too hot for a traditional meal”.
M&S Bang Bang Noodle Salad
M&S Bang Bang Noodle Salad
Although appetites can dip during hot weather, it’s still important to eat balanced meals throughout the day.
“Many people find they don’t want heavy meals during a heatwave, but it’s still important to eat regularly,” says Huntriss.
She recommends M&S Bang Bang Noodles because “this salad-style dish provides a balance of carbohydrates for energy, fibre-rich vegetables and protein from the edamame beans, making it a satisfying lunch that feels light and refreshing in hot weather”.
Stacey looks after all food and drink reviews — from coffee pods and veg boxes, to natural wine and tequila. Stacey is also founder of Crummbs, where she’s written nearly 2,000 restaurant and hotel reviews since 2013. Prior to this, Stacey wrote hundreds of in-depth buying guides for the Independent, i newspaper and BBC Good Food, as well as reviewing restaurants and interviewing celebrities in her column at Balance Magazine. Stacey has also appeared in BAFTA-nominated BBC documentary Blood, Sweat & Takeaways, where she investigated South East Asia’s food production industry, appearing on both Newsnight and BBC World Service to share her findings. Regularly checking out the latest restaurants, bars and product launches, Stacey also loves experimenting with recipes at home, and is a WSET-certified wine and spirits expert, with over 10 years of experience in the business. You can follow Stacey on Instagram @crummbs_uk