While a sunny day at the beach or an afternoon barbecue may feel like quintessential Aussie life, the reality is that extreme heat can push our bodies to their limits. Heatwaves—like the ones currently gripping parts of Australia—serve as a stark reminder that our health is closely tied to the weather. When temperatures soar, the risk of heat exhaustion, dehydration, and heatstroke increases dramatically, particularly for outdoor workers, older adults, and children. But what we often overlook is the critical role that nutrition plays in helping our bodies cope with the heat.

What you eat and drink can be just as important as seeking shade or wearing sunscreen during a heatwave. The right foods can support hydration, replenish electrolytes, and help your body regulate its temperature, while the wrong choices can leave you feeling sluggish, dehydrated, and more vulnerable to heat stress.

Here, we’ll share practical tips on key nutrients to go for, cooling foods, meal planning, and what to avoid when temperatures climb.

1. Hydration and electrolyte balance

When the sun blazes down and the air feels heavy with heat, your body’s cooling system shifts into overdrive. Sweating is your body’s natural response to prevent overheating, but it comes at a cost—losing fluids and essential minerals with every drop that evaporates from your skin.

On scorching days, especially during heatwaves, your body can lose litres of water within hours, often without you realising. And it’s not just water you’re losing—vital electrolytes like sodium, potassium, and magnesium are also being depleted.

Why water isn’t always enough

Drinking water is crucial, but hydration is about more than just refilling your glass. Water alone won’t fully restore what your body loses through heavy sweating. If you neglect to replace those electrolytes, you might still feel drained, lightheaded, or even suffer muscle cramps—despite drinking plenty of fluids.

What happens when you lose electrolytes?

Electrolytes help your body retain the water you drink and ensure your cells stay hydrated. They play a key role in regulating nerve function, muscle contractions, and—most importantly—body temperature.

When your electrolyte levels drop, the warning signs can set in quickly:

Fatigue that won’t lift, even after resting.
Persistent headaches that throb with every movement.
Dizziness when you stand up, as if the heat is pulling you down.
Muscle cramps that seize your calves or feet, leaving you momentarily paralysed in pain.

How to stay properly hydrated in the heat

1. Make water your constant companion

Sip throughout the day, even if you don’t feel thirsty—thirst is often a late indicator of dehydration.
Carry a reusable water bottle everywhere, and keep one in your car, at your desk, and by your bedside.

2. Boost your fluids with electrolytes

Add electrolyte solutions or rehydration tablets to your water on particularly hot days, especially if you’re working outdoors, exercising, or feeling run down from the heat.
Coconut water is a natural electrolyte booster, rich in potassium and magnesium, and perfect for replenishing your body after a sweaty day.

3. Eat your hydration

Fruits and vegetables with high water content can double as hydration and electrolyte sources.
Watermelon, cucumbers, oranges, and celery are not only cooling but also packed with fluids and minerals that support your body’s water balance.

4. Avoid drinks that work against you

Sugary soft drinks, energy drinks, and alcohol can dehydrate you further by drawing water out of your system.
Coffee and strong tea can have a similar effect when consumed excessively, so balance your caffeine intake with plenty of water.

2. The role of magnesium in thermoregulation

There’s another unsung hero in the battle against heat stress—magnesium. This often-overlooked mineral plays a vital role in helping your body regulate temperature, prevent muscle cramps, and keep your energy levels steady, especially during hot weather.

While magnesium is perhaps best known for supporting muscle and nerve function, its role in thermoregulation—your body’s ability to maintain a stable internal temperature—is just as crucial.

How magnesium supports your body in the heat

When you sweat, you’re also depleting essential minerals, including magnesium. And when magnesium levels drop, your body can struggle to cope with the heat in more ways than one.

1. Temperature regulation

Magnesium helps your body’s cooling system function efficiently.

It supports your cardiovascular system, helping your heart pump blood effectively as your body works to cool itself down.
It’s involved in over 300 biochemical reactions in the body, many of which contribute to muscle relaxation, nerve communication, and energy production—all processes that intensify under heat stress.

When magnesium is low, these systems can falter, leaving you feeling sluggish and making it harder for your body to cool itself properly.

2. Preventing muscle cramps and fatigue

Ever experienced that sharp, seizing pain in your calf in the middle of a hot day? That’s often your body’s way of telling you it’s running low on magnesium.

Magnesium is crucial for muscle function, helping muscles contract and relax smoothly.
When magnesium levels are insufficient, muscle cramps, twitches, and spasms become more common, especially in hot weather when your muscles are already under strain.

3. Reducing the risk of heat stress

Magnesium is also involved in maintaining a healthy electrolyte balance.

It works alongside potassium and sodium to ensure that your cells retain the right amount of fluid.
Low magnesium can exacerbate dehydration, making you more susceptible to heat exhaustion and heat-related fatigue.

How to boost your magnesium intake during hot weather

1. Incorporate magnesium-rich foods into your diet

Nature provides plenty of magnesium-packed options that can fuel your body and help you stay resilient in the heat:

Leafy greens like spinach, kale, and Swiss chard.
Nuts and seeds, particularly almonds, pumpkin seeds, and sunflower seeds.
Whole grains like brown rice, quinoa, and oats.
Legumes such as black beans, lentils, and chickpeas.
Bananas and avocados, which offer a double benefit of magnesium and potassium—both essential for electrolyte balance.

2. Consider magnesium supplements when needed

If you’re experiencing frequent muscle cramps, working outdoors in the heat, or struggling to get enough magnesium from food alone, a quality magnesium supplement can help fill the gap. Magnesium citrate and magnesium glycinate are commonly recommended forms, as they’re easier for the body to absorb.

However, if you’re concerned about the gastrointestinal effects that sometimes come with oral magnesium supplements, you can opt for topical magnesium instead. Topical applications allow magnesium to be absorbed directly through the skin, bypassing the digestive system while still delivering the benefits needed to support muscle relaxation and overall recovery.

There are many convenient forms of topical magnesium, including:

✅ Magnesium sprays

✅ Magnesium lotions

✅ Magnesium roll-on gels

For those looking for a trusted Australian brand for topical magnesium supplementation, Amazing Oils offers a range of topical magnesium products, including sprays, lotions, roll-ons, and even bath flakes—a great way to replenish magnesium levels while enjoying a soothing bath.

Shop products at Aussie Pharma Direct:

Amazing Oils Topical Magnesium Range

Amazing Oils Magnesium Gel for Daily Use 60ml

Amazing Oils Magnesium Gel - with its convenient roll-on applicator, you can effortlessly target specific muscles and areas experiencing cramps, tension, or fatigue caused by heat stress. The roll-on format ensures precise, mess-free application and fast absorption, making it ideal for on-the-go use or quick relief at home.

$19.95

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Amazing Oils Magnesium Daily Spray 125ml

Amazing Oils Magnesium Daily Spray is a quick and effective topical magnesium supplement, specially formulated for everyday use. Containing pure magnesium chloride sourced from Australia, this spray is easily absorbed through the skin, making it ideal for rapidly replenishing magnesium levels.

$22.95

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Amazing Oils Sensitive Magnesium Oil Spray 200ml

Amazing Oils Sensitive Magnesium Oil Spray is specifically formulated to be gentle, lightweight, and less oily, making it perfect for sensitive skin types. Containing 100% pure Australian magnesium chloride, this topical spray absorbs quickly into the skin, effectively replenishing magnesium without causing irritation. It's particularly user-friendly for individuals who experience itching or tingling sensations with regular magnesium oils, offering a comfortable, soothing application.

$37.95

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Amazing Oils Magnesium Sleep Lotion

Amazing Oils Magnesium Sleep Lotion combines the relaxing benefits of pure magnesium with calming natural ingredients, including soothing lavender oil, to promote restful sleep and ease nighttime tension. Specially formulated for transdermal absorption, this lotion is applied directly to the skin, allowing quick and effective delivery of magnesium into the bloodstream. Its luxurious, non-greasy, and hydrating formula absorbs smoothly.

$38.45

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Amazing Oils Daily Magnesium Bath Flakes

Amazing Oils Daily Magnesium Bath Flakes are made from pure, high-quality magnesium chloride flakes. Designed to dissolve quickly and effortlessly in warm water, these bath flakes create a deeply soothing and therapeutic soak.

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3. Pair Magnesium with Hydration and Electrolytes

While magnesium is crucial, it works best alongside other electrolytes like potassium and sodium. Combining magnesium-rich foods with plenty of water and hydrating snacks like watermelon, coconut water, and citrus fruits can help keep your electrolyte balance in check during the heat.

3. Cooling foods to help the body stay regulated

What you eat can also play a crucial role in how well you cope with extreme heat. Certain foods are naturally hydrating, refreshing, and rich in essential nutrients that support thermoregulation—helping your body stay cool from the inside out. While heavy, greasy, or high-sodium meals can make you feel sluggish and dehydrated, lighter, water-rich foods can help ease the strain on your system, keeping you energised and comfortable even on the hottest of days.

The power of water-rich fruits and vegetables

One of the best ways to keep your body cool is by eating foods with a high water content. These foods not only provide hydration but also essential vitamins and minerals that support fluid balance and temperature regulation.

✅ Watermelon – One of the most hydrating fruits, with over 90% water content, plus electrolytes like potassium that help maintain hydration levels.

✅ Cucumbers – Crisp and refreshing, cucumbers contain silica and antioxidants, which support skin hydration and cooling.

✅ Oranges & citrus fruits – Naturally packed with vitamin C, which helps combat heat stress and fatigue while offering an energising refreshment.

✅ Coconut water – A natural electrolyte, coconut water replenishes lost fluids without added sugars or artificial ingredients.

✅ Leafy greens – Vegetables like lettuce, spinach, and kale have a high water content and help with overall hydration, making them ideal for summer salads.

✅ Berries (strawberries, blueberries, raspberries) – These small but mighty fruits are packed with antioxidants and water, helping to reduce inflammation and support hydration.

Including a variety of these foods in your daily meals can help replenish fluids and keep your body functioning efficiently in the heat. For an extra-refreshing and nutritious boost, you can even combine your favourite water-rich fruits and vegetables with a handful of ice cubes and blend them into a delicious smoothie.

Lighter, more digestible meals for hot weather

Your body has to work harder to digest heavy, greasy, or high-protein meals when temperatures climb. Lighter meals with easily digestible foods allow your body to focus on cooling itself rather than overworking the digestive system.

Ideal cooling meal ideas for hot days:

✅ Greek yogurt with fresh berries and a drizzle of honey

✅A crisp summer salad with cucumbers, tomatoes, and avocados

✅Chilled fruit smoothies with coconut water and ice

✅Cold soba noodles with sesame dressing and fresh vegetables

✅Watermelon and feta cheese salad

🚫 Drinks to avoid in extreme heat:

Alcoholic beverages – These increase dehydration by making your body lose fluids faster.
Sugary soft drinks & energy drinks – They may be refreshing initially, but can cause dehydration due to their high sugar and caffeine content.
Excess caffeine (strong coffee or tea) – While small amounts are fine, too much caffeine can lead to fluid loss and heat intolerance.

4. Meal planning for hot days

Hot weather not only affects your body’s hydration levels but also influences digestion and energy metabolism, meaning what you eat—and when—can make a huge difference in how well you cope with the heat.

During heatwaves or prolonged high temperatures, your body naturally craves lighter, more hydrating foods—and for good reason. Heavy, greasy, or protein-dense meals require more energy to digest, increasing your internal temperature and leaving you feeling overheated. Smart meal planning can help you stay nourished, refreshed, and energised without overburdening your system.

Timing your meals to beat the heat

When you eat can be just as important as what you eat in extreme heat.

Large meals in the middle of the day can make you feel sluggish, as your body works harder to digest food while also trying to cool itself down.
Instead of one or two big meals, opt for smaller, more frequent meals throughout the day, keeping your digestion light and energy levels steady.
Eat your largest meal in the cooler parts of the day—early morning or evening, when the heat is less intense and your body isn’t already working overtime to regulate temperature.

Cooking during extreme heat can make your home even more uncomfortable, which is why adjusting your meal prep routine can help you stay cool while still eating well.

Minimise oven & stove use – Instead of heating up the kitchen, try no-cook meals, salads, or light grilling.
Batch prep cooling foods – Make cold soups, overnight oats, and fresh salads ahead of time for quick, fuss-free meals.
Use fresh ingredients – The less processing and cooking needed, the better for both your digestion and body temperature.

Food for thought

The food and drinks you choose can make a significant difference in how your body copes with heat, influencing your hydration levels, energy, and overall resilience against heat stress.

By prioritising hydration and replenishing lost electrolytes, incorporating magnesium-rich foods to support muscle and temperature regulation, and choosing cooling, water-dense meals, you can help your body function optimally even in extreme conditions.

At the same time, avoiding heavy, salty, or dehydrating foods, adjusting meal timing, and choosing lighter, nutrient-packed options can prevent fatigue, sluggishness, and discomfort during hot weather.

For those on the go, having a nutrient-dense, convenient snack option can also be helpful—especially if you’re busy outdoors or need a quick energy boost without preparing a full meal. Protein bars can provide essential fuel without weighing you down, and if you’re looking for a clean, natural option, Chief Beef Bars offer a high-quality protein source made from grass-fed beef. They’re easy to carry, packed with nutrients, and a great way to maintain your protein intake without overloading your system with heavy meals.

With smarter nutrition choices, meal planning, and hydration habits, you can stay refreshed, energised, and ready to take on the hottest of Australian summers—without letting the heat take a toll on your well-being.

Checklist: Essentials to boost your nutrition in the heat

Australian NaturalCare Supplements

Australian NaturalCare supplements are an excellent option if you're looking for trusted, Australian-made supplements tailored to your health and wellness goals. Each supplement is thoughtfully formulated, drawing from extensive clinical studies, traditional knowledge, and scientific research to ensure they truly support your body’s needs. Plus, ingredients are carefully sourced from both local and international suppliers, chosen not only for quality but also for sustainability.

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Amazing Oils Topical Magnesium Range

Amazing Oils Topical Magnesium Collection is an Australian brand that makes adding magnesium to your daily routine easy, gentle, and enjoyable. Their range features sustainably sourced, pure magnesium oil products specifically designed to support overall health and wellbeing through transdermal absorption—meaning the magnesium is quickly and effectively absorbed through your skin. With convenient options like roll-on gels, sprays, lotions, and bath flakes, incorporating magnesium into your everyday wellness routine has never been simpler.

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Chief Nutrition Beef Bars & Supplements

Chief Nutrition Beef Bars and Supplements Collection offers a convenient and nutritious range of protein-rich snacks and supplements, perfect for anyone looking to maintain a healthy, balanced lifestyle. Proudly Australian-made, Chief Nutrition sources grass-fed beef and high-quality natural ingredients to create nutrient-dense beef bars that make healthy eating easy, even on the busiest days. Free from artificial additives, preservatives, and sugars, their products focus on clean nutrition and sustainability.

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Life Cykel Mushroom Extracts

Life Cykel Mushroom Extracts offer a unique and natural way to support your overall health and vitality through the power of medicinal mushrooms. This Australian brand provides sustainably grown, high-quality mushroom extracts that you can add to your favourite beverage, designed to enhance various aspects of your wellbeing, including immunity, cognitive function, energy, and stress resilience.

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Soul Seed Hemp Supplements

Soul Seed Hemp supplements offer a natural, plant-based way to support your overall health, providing all the nutritional goodness of hemp seed oil in easy-to-use formats. Hemp seed oil is widely celebrated for its balanced profile of omega-3 and omega-6 fatty acids, antioxidants, vitamins, and minerals, making it ideal for promoting heart health, brain function, and overall vitality. Soul Seed makes integrating hemp into your daily wellness routine simple, offering hemp seed oil in convenient capsules and unique terpene blends

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February 25 2025, by Tatianna Gerard The Role of Nutrition in Coping with Heat

December 20 2022, by AussiePharmaDirect The Magic of Magnesium Oil