Considerations for Appetite Loss in Hot Weather

It's something I hear from clients often when the weather hots up here, in the UK "I'm not eating as much during the day because I'm not hungry, and then I'm training after work". Here are some of the key considerations for you to bear in mind if this happens to you.

Firstly, let me say that I'm all for tuning into hunger cues, and so recognising appetite change in the summer is an initial win from the off.

Something to bear in mind that often gets overlooked is the water content of food. If you're suddenly eating less due to the heat, it's not just water loss from sweat that effects hydration, but also the reduced intake of fluid from food compared, to usual. Hydration affects how we feel and perform, so this is important.

If your diet contains very few processed foods and your salt intake is already at the lower end of the scale, when you suddenly reduce food intake mineral intake is likely to reduce too. So, particularly if you're training, rather than sticking with water you might want to think about drinks with electrolytes in them, and/or a vitamin and mineral supplement.

Speaking of training, when appetite loss and heat are factors it can be a good idea to schedule things so you're eating around your training (ie as close before and after as you’re comfortable with). Your training will then feel better, you will still perform well, and adaptation will still occur (ie your muscles aren’t suddenly going to disappear). As always - get protein in afterwards.

Lastly, if you're dieting and the heat suppresses your hunger, then make the most of the opportunity. If the change in routine doesn't affect you negatively then don't stress if you miss lunch, don't feel like breakfast, or dinner is scaled right back. Just don't go face-first into iced drinks that contain more calories than the food you would normally have eaten...