Understanding the Body’s Natural Response to Heat
There was a time, during a summer lunch in July, when I sat down to a delicious potato omelet — the kind that only a mother can make. But instead of enjoying it as usual, I found myself pushing the plate away. The sun was blazing, the air felt heavy, and my body craved something cool: a salad or a refreshing cold soup like gazpacho. This wasn’t just a passing fancy — the heat changes us. It affects not only our mood and daily routines but also what our bodies need and want to eat.
The body is not wrong in its response. When temperatures rise, it adapts naturally to maintain balance. A reduced appetite in the summer is not a failure, but rather a biological strategy to help us stay comfortable and healthy.
How Eating Generates Heat
Every time we eat, our body works hard to digest, absorb, and process the food. This process, known as the thermic effect of food, generates internal heat. In winter, this extra warmth is beneficial. However, in summer, when the environment is already warm, this additional heat becomes an unnecessary burden on the body.
To cope, the body reduces the desire to eat. This isn’t a whim — it’s a form of thermal self-regulation. The less we eat, the less heat we generate. Even if we are not aware of it, we are helping our body survive by working with its natural instincts.
The Role of the Hypothalamus
At the heart of this delicate balance is the hypothalamus, a small but powerful region of the brain. It acts as a control center, regulating both body temperature and hunger. When the body feels overheated, the hypothalamus prioritizes cooling over feeding.
It does this through neurotransmitters that induce satiety and regulate appetite. During the summer, certain neurons, known as POMC neurons, become active. These neurons suppress the feeling of hunger, leading us to crave cooler, lighter meals instead of heavy or hot dishes.
Craving Cool and Refreshing Foods
What we often refer to as a “craving” for foods like gazpacho, watermelon, or yogurt is not random. These are foods that provide hydration without requiring too much digestive effort. The body, which is already working to keep us cool, avoids fatty or protein-heavy foods because their digestion raises internal temperatures more than fruits or vegetables.
In addition, blood flow to the digestive system decreases in hot weather, as the body focuses on cooling itself through sweating. This makes eating large meals more difficult and slower to digest.
The Importance of Eating Even When You Don’t Feel Like It
While a loss of appetite in the summer is natural, it should not be mistaken for a refusal to eat. Not eating enough on hot days can lead to fatigue, low blood pressure, or dehydration. Therefore, even if the feeling of hunger is subdued, it is important to listen to your body while still nourishing it.
The key is to adapt your meals. Opt for smaller, more frequent portions that are hydrating and easy to digest. Choose fresh over hot, vegetable-based over fatty, and light over hearty. This doesn’t mean forcing yourself to eat, but rather supporting your body as it follows its natural strategy.
Embracing the Seasonal Rhythm
Summer doesn’t just change the landscape; it alters our physiology. While we may sometimes resist the urge to eat, it’s important to understand that this is not a lack of willpower. Instead, it’s a sophisticated way for the body to signal what it needs.
This seasonal appetite is not a weakness — it’s a sign of biological intelligence. The body regulates itself, protects itself, and guides us toward what it needs. Choosing fresh, lighter, and more hydrating foods helps it function better during the heat when energy is scarce.
