Jul 14, 2025
During the summer months, temperatures in Spain remain stable above 30°C, and in some regions even exceed 40°C. This undoubtedly affects overall well-being. To cope with this heat, it is essential to pay special attention to both your diet and your hydration regime: not only in terms of what you eat, but also when and how you eat it.
In this article, we share hydration recommendations, healthy dishes, and Spanish culinary traditions that will help you maintain your health and energy on the hottest days.
💧 Hydration: the key to comfort
The Instituto de Salud Carlos III recommends drinking at least 2-2.5 litres of water a day, even if you are not thirsty, as fluid loss in the heat can go unnoticed..
The most effective way is to drink regularly and in small quantities: 150-200 ml every 30-60 minutes..
It is preferable to avoid very cold water, as it can cause vascular spasms. Cool water (18-20°C) is ideal , as it helps to quench thirst and maintain water balance..
An excellent way to replenish electrolytes is with homemade isotonics: water with lemon, a pinch of salt and a teaspoon of honey. This drink helps to rehydrate and restore essential minerals.
Experts advise avoiding alcohol, sugary soft drinks and strong coffeeduring the hottest hours of the day, as these promote dehydration.
As a natural alternative, we recommend the traditional barley water (agua de cebada) - a refreshing drink that is very popular in the south of the Comunidad Valenciana and the north of Murcia, especially in the province of Alicante.
It is made with roasted barley powder, cinnamon, sweeteners and ice. It is rich in fibre, vitamins and minerals, ideal for hydration and refreshment on hot days.
Another much-loved summer classic in Spain is horchata de chufa, a sweet vegetable drink made from tigernut (tigernut), typical of the Valencian Community. It is a light and refreshing alternative for a healthy snack on hot days.
💡 According to tradition, the horchata is accompanied by "fartons", soft pastries that are dipped in the drink, in the style of bread in milk.
🥗 Basic principles of feeding during hot weather
The Spanish Nutrition Foundation (FEN) recommends that the summer diet should be light, rich in fibre and with a high water content, with vegetables and seasonal fruit: tomatoes, cucumbers, watermelon, peaches, courgettes and lettuce.
Avoid fried foods, fatty foods, refined flours and spicy dishes, as they overload the digestive system and cause the body to overheat.
The ideal is to eat 4 to 5 times a day in small portions, without excesses or large dinners.
Traditional Spanish dishes are perfect to nourish you during the summer, without making you feel heavy. Here are a few that are especially recommended:
🍽️ Fresh and healthy dishes from Spanish cuisine
Gazpacho
The best known of the Spanish cold soups, made with fresh tomato, cucumber, pepper, garlic, olive oil and bread.
✔ Refreshing, satiating and full of vitamins.
💡 In Seville it is served with ice cubes for an even more refreshing effect.
Salmorejo
Thicker variant of gazpacho, with garlic and boiled egg. It is usually served with Serrano ham.
✔ Healthy and nutritious, ideal as a light lunch or dinner..
Escalivada
Grilled vegetables (aubergine, pepper, onion), served cold.
✔ Perfect as a starter or garnish for fish and seafood.
Chickpea salad
Chickpeas with fresh tomato, onion, parsley, olive oil and lemon juice
✔ Rich in vegetable proteins, fibre and minerals.
Seafood or steamed fish
Low in fat and very easy to digest. It provides light protein, ideal for a healthy dinner.
✔ Served with lemon and without heavy sauces.
🍉 Summer fruits and desserts
For dessert or snacks, choose seasonal fruits with a high water content: watermelon, melon, peach, figs, grapes, etc. Consume them preferably in the morning or before lunch, when they are best digested and most hydrating.
❌ What should be limited
Fried meats, fatty sausages, and ultra-processed foods.
Heavy dairy desserts, cakes, and creams.
Excess salt and spices increase thirst and can contribute to overheating.
Alcoholic and energy drinks.
✅ Conclusion
If you follow these simple recommendations, you will not only maintain your wellbeing during the hot days, but you will also enjoy the Spanish summer culture more fully: light, tasty and focused on health care.