But while we try to survive the heat indoors, many of us notice our stomachs aren’t quite happy. If you’ve been feeling more bloated or having digestion issues lately, you’re not alone—and there’s a solid reason for it. Let’s dive into the science behind it and share some easy tips to help you breeze through this hot spell.
Why Does Our Body React This Way to Heat?
High temperatures speed up the growth of harmful bacteria in our gut, increasing the risk of infections and causing diarrhea or bloating. When it’s hot, our body tries to cool down by sending blood to the skin’s surface to release heat. This means less blood flows to the digestive system, which can slow digestion.
Heat itself is a stressor for the body, and our digestive system is one of the most sensitive to stress. That’s why even familiar foods might feel harder to digest right now.
Plus, the heat often makes us snack more or eat irregularly, adding extra strain on digestion. These effects add up, often leading to uncomfortable bloating or sluggish bowel movements. But don’t worry—we’ve explored this with nutrition therapist Clarissa Lenherr to understand what’s happening inside and how to tackle it.
1. Stay Hydrated
When it’s hot, we sweat more, so our fluid needs go up and dehydration can sneak in. Proper hydration is key for digestion. Without enough water, bowel movements slow down, stool stays longer in the gut, and fermentation causes gas and bloating. Aim for at least 2 liters (about 68 oz) of water daily during the heatwave!
2. Don’t Skip Warm Meals
In the heat, we tend to crave cold, raw foods—but these can be tougher to digest, adding extra work for your system. Cold meals slow stomach activity as blood vessels constrict, delaying digestion. Cooked veggies are gentler and easier to digest. Try lightly cooking them ahead and enjoy cold in salads.
3. Eat Smaller, More Frequent Meals
Your stomach will thank you if you eat smaller portions more often. This helps avoid overeating while keeping your energy up during the heat.
4. Skip Fizzy Drinks
Summer often means fizzy and alcoholic drinks. Too much alcohol can reduce nutrient absorption, affect stomach acid, slow digestion, and increase bile production, which may cause diarrhea. Alcohol also dehydrates you. Fizzy drinks contain carbon dioxide, which can get trapped in your stomach and cause uncomfortable bloating and cramps.
5. Limit Salty Foods
Salty snacks can be tempting, but fresh fruits and veggies are your best bet—they help keep you hydrated all day long.
6. Keep Moving
We tend to move less in the heat, but try fitting in gentle walks or stretches to support digestion and ease bloating.
7. Get Enough Sleep
Heat can make sleeping well a challenge, leaving us tired the next day. This fatigue affects our eating habits, leading to more snacking and irregular meals. Too much snacking can slow bowel movements and cause bloating. When tired, we also tend to crave fatty, sugary, quick-fix foods that burden digestion and worsen bloating, digestive troubles, and irregular bowel habits. Create a cool, calm space to help you get restful sleep.
