Energy-boosting foods to power through scorching workdays

As the temperatures rise, trying to stay productive during those long, hot workdays can feel like a real struggle. You might find yourself battling fatigue, dehydration, and a general sense of sluggishness, which makes it tough to concentrate. While air conditioning and staying hydrated are important, what you eat can significantly impact your energy levels throughout the day.

What to eat for energy on hot workdays

Choose light, cooling meals: On scorching days, your body has to work extra hard to keep cool, which can leave you feeling wiped out. Heavy, greasy meals can make things worse by slowing down your digestion. Instead, go for lighter meals that are packed with water and nutrients. Think cucumbers, melons, leafy greens, and berries—they’ll fill you up while also helping you stay hydrated.

Include complex carbs for steady energy release: Rather than reaching for simple carbs like white bread or sugary snacks that cause your blood sugar to spike and then crash, aim for complex carbohydrates. Whole grains like oats, brown rice, and quinoa offer a steady release of energy without dragging you down. Pair them with some protein and healthy fats for a balanced meal that keeps your energy levels steady.

Don’t skip protein, even in the heat: Protein is key to keeping your body alert and energised. Make sure to include lean sources like eggs, yoghurt, tofu, legumes, or grilled chicken. Plant-based proteins such as chickpeas and lentils are fantastic choices too, as they’re filling without being overly heavy.

Stay hydrated with electrolyte-rich foods and fluids: While drinking water is essential, don’t forget that food can also help with hydration. Watermelon, oranges, and celery not only provide water but also contain electrolytes like potassium and magnesium, which are crucial for maintaining your body’s fluid balance. Coconut water and buttermilk are great drink options that help replenish the minerals you lose through sweat.

Eat smaller portions more frequently: Instead of sticking to three big meals, try eating smaller, balanced portions every few hours. This approach keeps your metabolism humming and helps you avoid that dreaded afternoon energy slump that often hits during those hot summer workdays.