A dietitian shares M&S food choices that can help support hydration during hot weather

As temperatures climb towards 35 °C, many people naturally begin choosing lighter meals and cooling snacks to stay comfortable during the heat.

According to consultant dietitian Ro Huntriss, selecting foods that support hydration while still providing essential nutrients can help people feel better during periods of hot weather.

Huntriss, founder of Fertility Dietitian UK, highlighted several food options available at Marks & Spencer that combine hydration, nutrients and balanced energy without feeling too heavy.

She explained that her recommendations focus on foods that help replace fluids lost through sweating while supplying protein, fibre and important vitamins and minerals.

One of her top recommendations is watermelon.

Made up of around 90% water, watermelon provides a refreshing way to increase fluid intake during hot weather.

Huntriss also pointed out that it contains vitamin C and lycopene, an antioxidant that helps protect cells from oxidative stress.

Served chilled, she said, watermelon offers both hydration and valuable nutrients on particularly warm days.

For those looking for a more filling snack, she recommends edamame beans.

Edamame provides protein, fibre and a variety of vitamins and minerals, making it a more balanced option than many common grab-and-go snacks.

Huntriss said the beans can help support fullness between meals while also contributing towards daily fruit and vegetable intake.

Hydration remains especially important during periods of high temperatures, particularly for people spending time outdoors or exercising.

While water should remain the main source of hydration, Huntriss said coconut water can offer another refreshing option.

She explained that sweating leads to the loss of both fluids and electrolytes, while coconut water naturally contains potassium.

Although she does not suggest replacing water with coconut water, she said it can provide variety for those looking for something different during hot weather.

For meals, Huntriss highlighted chilled gazpacho as another suitable choice.

The cold tomato-based soup delivers fluid alongside nutrients from tomatoes and other vegetables.

She described gazpacho as an easy way to increase vegetable intake when preparing or eating hot meals feels less appealing.

Appetite often decreases during periods of very warm weather, but Huntriss stressed that maintaining regular meals remains important.

She suggested salad-style dishes as an effective way to balance nutrition with lighter eating.

Among her recommendations is the M&S Bang Bang Noodle Salad.

According to Huntriss, the meal combines carbohydrates for energy, fibre-rich vegetables and protein from edamame beans, creating a balanced lunch that feels refreshing without being overly heavy.

She said meals like this can help people continue eating well even when high temperatures reduce appetite.

Huntriss explained that, during hot weather, she prioritises foods that support hydration while delivering a good balance of energy, protein and fibre.

Her approach focuses on choosing meals and snacks that feel light while still providing the nutrients needed to support overall health.

The recommendations come as parts of the UK experience exceptionally high temperatures, prompting many people to rethink their usual eating habits.

While cooling foods cannot prevent the effects of extreme heat, choosing water-rich fruit, balanced meals and hydrating drinks may help people remain more comfortable during prolonged periods of hot weather.

Alongside staying hydrated and following public health advice during heatwaves, selecting lighter, nutrient-rich foods may offer a practical way to stay nourished while temperatures remain high.