Expert expat shares how to beat the summer heat: Easy ways to eat and drink right when temperatures soar

Our local Costa del Sol-living expat pro, Steve, has contacted us with some more priceless advice from his years of extensive experience living here. He too has been feeling the oppressive heat of the last few days and watching the news of how the current extreme heatwave has been taking its toll, not least on the elderly community in Malaga Province.

Steve says, “Hot weather makes it far too simple to skip proper meals. Once you hit your seventies, the body often fails to flag thirst as quickly as it should, so sip fluids steadily throughout the day even when you feel fine and you’re not even dry.”

From his years of experience, he already knows that cans of fizzy pop do little good. “Years ago Spanish tap water was best avoided, yet these days it is the sensible everyday choice.”

Keep water handy round the clock

He recommends, “Fill several bottles from the tap and park them in the fridge. Top them up every evening and leave a full glass by the bed because sleep steals moisture without you noticing.

Away from home, the local supply may taste different thanks to higher mineral levels. Switch to supermarket bottles if needed, he says. A splash of squash improves the flavour for anyone who finds plain water dull.”

Load up on juicy fruit and light dishes

He continues, “Watermelon, peaches and oranges plus simple tomato and cucumber salads deliver hydration without effort. Skip heavy dinners and reach instead for grilled fish, chicken, eggs or beans piled with vegetables. Ready meals for one are best left on the shelf; they pack too much salt and processing.”

Also, he recommends, “Seeded bread, a portion of pasta or a jacket potato adds slow-release energy and quiets the urge for sweet snacks. A modest amount of salt helps in the heat provided you keep it measured. Always chill leftovers promptly so nothing spoils and money is wasted.”

Shop smart and get the bags home early

One habit Steve has down-pat is heading out in the cooler morning hours when shelves still look full. “A cheap wheeled trolley saves strain, and splitting the trip into smaller runs works better than one marathon session.”

He continues, “Carrying shopping alone can prove awkward. Ask a friend or neighbour, or contact an English-speaking charity that offers lifts for a small donation. Your local town hall’s foreigners department can point you in the right direction if you need contacts. Stick to light food, steady fluids and shade and you will sail through summer feeling better, stronger and safer.”