When temperatures soar, your appetite often melts like snow in the sun. However, even in the middle of a heatwave, it remains essential to eat well to avoid fatigue, heatstroke and dehydration. The solution? Focus on salads rich in water, but sufficiently complete to last until the next meal.
“To create a well-hydrated salad, you must first of all choose foods that are naturally very rich in water,”
advises Alexandra Murcier, dietitian nutritionist.
The top 5 star foods for an ultra-hydrating salad
The cucumber, champion in all categories
With no less than 97% waterthe cucumber takes first place in the ranking. Very low in calories, it is also rich in potassium and provides vitamins A, B, C and E. “The ideal is to choose it organic, with a thin skin, in order to benefit from all its nutrients”specifies Alexandra Murcier.
In salads, it also goes well with feta, yogurt, fresh herbs or even avocado.
Melon and watermelon, the stars of summer
With almost 95% water, melon and watermelon are among the best anti-heatwave allies. Low in calories and particularly thirst-quenching, they bring a welcome sweet touch to summer salads. A few cubes of melon combined with feta, raw ham or shrimp allow you to create a fresh and delicious starter.
Green salad
Lettuce, batavia, oak leaf, arugula or mesclun also contain around 95% water. “It’s obviously an excellent base for a summer salad.”underlines the specialist. In addition to their hydrating power, these leaves provide fiber, vitamins and minerals.
Raw zucchini
Often eaten cooked, zucchini can nevertheless be eaten raw, grated or cut into thin strips. Made up of 94% water, it also provides fiber, potassium and magnesium. “Raw, it is particularly interesting because it retains all its moisturizing power“, recalls Alexandra Murcier.
The tomato
Impossible to talk about summer salads without talking about tomatoes. Also made up of 94% water, it provides vitamin C, vitamin E, potassium and magnesium. Cherries, old ones, beef heart… all varieties have their place on the summer plate.
Why a simple raw salad is not enough
Be careful, however: relying only on a few raw vegetables or a tomato-melon duo is not enough. “If you simply eat a salad made up of a few vegetables or fruits, you risk feeling hungry very quickly afterwards, which can encourage snacking.warns Alexandra Murcier.
The reason? These foods are rich in water but… often low in protein and complex carbohydrates.
For a truly satisfying meal, the dietitian recommends systematically adding:
- A source of protein: hard-boiled eggs, tuna, shrimp, cold chicken, lentils, chickpeas…
- A portion of starchy foods, even cold: quinoa, brown rice, potatoes, wholemeal pasta.
- Quality fats like olive oil or walnut oil.
“A little oil also allows better absorption of fat-soluble vitamins present in vegetables”,
recalls the specialist.
The ideal salad according to Alexandra Murcier
Among all the possible combinations, the dietitian has her favorite.
“My favorite salad is cold quinoa, shrimp, avocado, cucumber, raw zucchini and grapefruit, dressed with olive oil and lemon.”
A recipe that combines water, fiber, protein, good fats and complex carbohydrates.
Additional tips to better tolerate the heat
To optimize hydration, Alexandra Murcier also recommends a few little extras that make the difference:
- Generously integrate fresh fruits and vegetables into salads;
- To favor cold or lukewarm dishes;
- Avoid very fatty foods or cooked fats, which are often more difficult to digest when it is very hot
- Not to completely eliminate salt.
“You should lightly salt your dishes to compensate for losses linked to perspiration. Sodium also helps the body retain water”;
Finally, even the best salad in the world is no substitute for good hydration. So remember to drink water regularly throughout the day, without waiting until you are thirsty.