What to eat at 41°C: foods that cool you and foods that heat you up

When the thermometer shows an extreme 41 degrees, what you eat can make a noticeable difference in how your body regulates internal temperature. Digestion itself produces heat (thermogenesis), so some foods have a cooling effect while others act like additional stoves inside you.

Foods that cool the body tend to be high in water, easy to digest and often supply minerals lost through sweating.

Watermelon and melon. Watermelon contains about 92% water and is rich in lycopene, an antioxidant that helps protect skin from the sun. Melon also hydrates and refreshes.

Cucumbers and courgettes (zucchini). Cucumber is synonymous with hydration — 95% water — and supplies minerals such as potassium that help prevent muscle cramps.

Choose light leafy salads over heavy ones. Lettuce, spinach and chard hold large amounts of water and break down easily in the body without producing excess heat during digestion.

High-water fruits. Peaches, nectarines, cherries, berries and citrus fruits (oranges and grapefruit) refresh metabolism and provide vitamin C.

Low‑fat dairy. Cold yogurt, kefir and low‑fat fermented milk help rehydrate and soothe the digestive tract (traditional tarator is also excellent). Avoid ayran when trying to limit salt, because ayran contains more salt.

Mint and cold mint tea. Menthol has a scientifically proven cooling effect on the body’s receptors, creating a physical feeling of freshness.

Why some foods raise body temperature

Digestion requires energy, and different foods demand different amounts of metabolic work. The more intensive the breakdown, the more heat is generated — that is, a higher thermogenic response.

Red meat and heavy proteins. Beef, pork and lamb require the most intensive process of breakdown (high thermogenic reaction). Eating a barbecue at 41 degrees is a sure recipe for additional overheating.

Spicy food. Chili peppers, ginger and other hot spices increase blood circulation and trigger sweating — which can cool you — but the primary effect of intense spice is to raise internal temperature and risk dehydration.

Fried and fatty foods. Breaded meat, fries and fast food burden the stomach. Fats are the hardest to digest and prolong the feeling of heaviness and heat.

Dried and salty cured meats. Salami, prosciutto and salted cheeses. High sodium levels retain water in the body, raise blood pressure and intensify thirst.

Refined sugars and sweets. Cakes, chocolates and industrial pastries cause quick spikes and crashes in energy, leaving the body more exhausted in high temperatures.

Very cold sugary fizzy drinks and alcohol. Cold beer or soda can be tempting, but alcohol and caffeine are powerful diuretics that flush water from the body, while very cold sugary drinks force the body to work to re‑equalize their temperature.

Practical tips: favor high‑water fruits and vegetables, light salads and low‑fat fermented dairy; avoid heavy grills, fried foods and salty cured meats during heatwaves; limit alcohol and sugary soft drinks and keep fluids regular and mineral‑balanced. Small changes in what you eat can help your body stay cooler when the thermometer climbs to 41°C.

Photo: press material from the event