When El Paso temperatures climb, your body has to work harder to stay cool. You lose more fluid through sweat, your appetite can change, and heavy meals may feel worse than usual. The good news is that smart food choices can support hydration, replenish key minerals (electrolytes), and help keep your energy steadier through the hottest parts of the day.
This guide focuses on three big goals:
Add more water through food (because you do not only hydrate from drinks)
Replace electrolytes (especially if you sweat a lot)
Keep meals lighter and easier to digest (so digestion does not feel like it is turning up your internal heat)
Why heat feels so draining
Heat stress is not just "being sweaty." It can affect your circulation, energy level, focus, and muscle function. Dehydration and low electrolytes can show up as headache, fatigue, darker urine, cramps, dizziness, or feeling "off." In more serious cases, heat illness can become dangerous and requires urgent care.
A helpful reality check: you can do a quick hydration scan by looking at your urine color. Many clinicians use this simple sign: pale yellow is often a good target, while darker yellow can suggest you need more fluids.
Hydration-packed foods that work in real life
Water-rich produce helps in two ways:
It adds fluid.
It adds nutrients (like potassium and vitamin C) that support normal body function in heat.
Top water-rich vegetables (easy to add daily)
These options are among the highest water-content foods:
Cucumber (about 96% water)
Celery (about 95% water)
Romaine/lettuce (often 94% to 96% water range)
Tomatoes (about 94% water)
Zucchini/summer squash (about 94% water)
Easy ways to use them (no cooking required):
Cucumber + lime + pinch of salt (quick "hydration salad")
Tomato + cucumber + mint (cooling bowl with olive oil)
Lettuce wraps with beans or grilled chicken
Celery with hummus and a squeeze of lemon
UT Southwestern also points out that plain yogurt is about 88% water, which surprises many people and makes it a strong summer snack.
Melons and berries (hydration + antioxidants)
Fruit is often easier to eat when it is hot, and many fruits are naturally high in water:
Watermelon (about 92% water)
Strawberries (about 91% water)
Cantaloupe (about 90% water)
Grapefruit (about 92% water)
Bonus for watermelon: it contains lycopene, a plant compound often discussed for skin and cellular support. Think of it as a "summer bonus" rather than a sunscreen replacement.
Try this simple routine:
Keep cut watermelon in the fridge.
Freeze grapes or watermelon cubes for a quick cooling snack (and it helps you slow down while eating).
Cooling herbs and spices: what actually helps?
Some herbs and spices can make food feel cooler or help your body manage heat discomfort.
Mint
Mint can trigger "cold receptors" in the mouth, which creates a cooling sensation. Kaiser Permanente highlights mint and other cooling foods in hot weather guidance.
Easy uses:
Mint in water with cucumber/lemon
Mint stirred into plain yogurt with berries
Mint on top of salsa
Cardamom and other warming-but-helpful spices
Spices are interesting because some feel "warming" but can still support comfort. Many traditional food systems and modern wellness guides describe spices as supporting digestion and inflammation balance.
Practical tip: if you like cardamom, try it in iced tea, fruit bowls, or yogurt.
Spicy foods (yes, they can help you cool down)
It sounds backward, but spicy foods can increase sweating. When sweat evaporates, it cools the skin. Kaiser Permanente explains this cooling effect from spicy foods like ginger, cayenne, and chili.
If you try this, do it smart:
Use small amounts at first.
Avoid very spicy meals if you already feel nauseated or dehydrated.
Pair spicy foods with hydrating sides (cucumber, salsa, fruit).
Light proteins and meals that do not "weigh you down"
In extreme heat, many people do better with lighter meals. Some nutrition guidance warns that heavy, greasy, or fried foods can worsen and may cause discomfort during digestion.
Better protein choices for hot days
Grilled chicken
Fish or shrimp
Beans and lentils
Plain yogurt or Greek yogurt (unsweetened)
If you want a simple, heat-friendly plate, aim for:
Protein + water-rich produce + salty-acid flavor
Example: grilled fish + cucumber/tomato salad + lime + pinch of salt
Electrolytes in the heat: what to replace and why
Electrolytes are minerals with an electric charge. They help regulate fluid balance, nerve signaling, and muscle contractions (including those of the heart).
When you sweat a lot, you can lose electrolytes, especially sodium, potassium, and chloride, and sometimes you may benefit from replacing them. Dr. Alexander Jimenez has also emphasized that in intense heat, people can lose electrolytes through sweating and may need added electrolytes to prevent cramps and strain on the body.
The most discussed heat-support minerals
Magnesium (muscle function, cramps, general electrolyte balance)
Potassium (fluid balance and muscle function)
Sodium (often the biggest electrolyte lost in sweat, especially with heavy sweating)
Food-first electrolyte options:
Coconut water (choose unsweetened when possible)
Fruits and vegetables (many contain potassium and water)
Soups/broths can provide fluid + minerals (watch sodium if you have blood pressure concerns)
Supplement-style options (use with care):
Electrolyte powders or mixes (some people use these during heat or workouts)
Magnesium (often magnesium glycinate is used for better tolerance, but individual needs vary)
Safety note: If you have kidney disease, heart rhythm problems, take diuretics, ACE inhibitors, ARBs, or other medications that affect electrolytes, ask your clinician before using electrolyte supplements or high-dose minerals.
Supplements mentioned for summer heat: what they may support
Supplements are not magic, but some have a reasonable "support" role in hot months, especially when your diet is lighter or sweating is higher.
Vitamin C
Some wellness sources describe vitamin C as supporting the body during heat stress and supporting sweat gland function, and it is also a well-known antioxidant nutrient.
Food sources: citrus, strawberries, tomatoes, bell peppers.
Omega-3 fatty acids
Omega-3s are widely discussed for their role in balancing inflammation. One summer supplement review specifically lists omega-3s as helpful for heat stress support.
Food sources: salmon, sardines, tuna, walnuts, flax/chia.
Vitamin B12
One resource notes that low B12 may be linked with feeling worse in heat and suggests a methylated form for absorption considerations.
Important: B12 requirements vary widely. If you suspect low B12 (fatigue, tingling, a history of anemia, vegan diet), testing is often the smartest first step.
Liquid chlorophyll
Some local wellness guidance suggests adding liquid chlorophyll to water for a refreshing flavor boost and to support "detox" habits. Think of this more as a hydration tool that helps you drink more water, not as a cure.
Practical El Paso habits that make heat easier
Eat smaller, more frequent meals
Large meals can feel heavy in the heat, and many people do better with smaller, lighter meals spread out.
Try:
Breakfast: yogurt + berries + pinch of cinnamon
Midday: cucumber/tomato salad + beans
Afternoon: frozen fruit + electrolyte water
Dinner: grilled fish + lettuce wraps
"Drink smart," not just "drink more"
Drink water regularly, not only when thirsty.
Be careful with heavy alcohol intake and too much caffeine because they can add to dehydration risk for some people.
If you sweat a lot, consider fluids with electrolytes (food-based or a balanced mix).
Use local flavors that stay light
You do not have to give up delicious food to eat "heat-smart." A great local example is a lighter taco approach. PushASRx highlights options like soft tortillas with grilled chicken or fish, shrimp with cabbage/lettuce, beans with vegetables, plus avocado, onions, and fresh salsa.
Heat-friendly taco build:
Soft tortilla
Grilled protein (fish/chicken/shrimp) or beans
Lettuce/cabbage + salsa + avocado
Lime + pinch of salt
Skip heavy fried shells and creamy sauces when it is extremely hot
Freeze fruit to make hydration easier
Frozen grapes
Frozen watermelon chunks
Frozen orange slices for flavoring water
This is a simple way to increase fluid intake without forcing yourself to "chug water."
Monitor urine color as a simple daily check
Aiming for light yellow urine is a commonly used sign of reasonable hydration. If it is consistently dark, increase fluid intake and consider adding electrolytes, especially if you are sweating heavily.
Clinical observations from Dr. Alexander Jimenez (El Paso): what he emphasizes in the heat
Across his educational materials, Dr. Alexander Jimenez, DC, APRN, FNP-BC, frequently highlights a few practical, clinical points that match what many emergency and public health sources recommend:
Hydration is a priority in extreme heat, especially in a place like El Paso, where temperatures can rise quickly.
Sweating can deplete electrolytes, and replacing minerals like sodium and potassium can help reduce cramping and strain during high heat exposure.
Heat illness can escalate from dehydration and exhaustion toward more dangerous outcomes if people ignore symptoms and do not rehydrate early.
If you are exercising outdoors in the heat, his posts also commonly reinforce a sports-medicine style approach: hydrate early, use electrolytes during prolonged sweating, and keep meals digestible so your gut does not compete with your cooling system.
When to take heat symptoms seriously
Get urgent medical help if someone has signs of heat stroke or severe dehydration, such as confusion, fainting, a very rapid heartbeat, a very high temperature, or symptoms that keep worsening.
Quick grocery list for El Paso heat days
Hydrating produce
Cucumbers, romaine/leaf lettuce, tomatoes, zucchini
Watermelon, strawberries, grapefruit, oranges
Light proteins
Chicken, fish, shrimp, beans
Plain yogurt
Flavor helpers
Mint, lime/lemon, salsa, ginger, chili
Electrolyte support
Coconut water, broth, electrolyte mix (as needed)
References
Ally Medical. (n.d.). Dehydration and heat stroke: Staying safe and hydrated in the summer heat
Community First ER. (2025, April 29). Eat to beat the heat
Jimenez, A. (n.d.). Hydrating foods, intense heat, body health
Kaiser Permanente. (2025, October 5). How to stay cool in the heat: 6 foods that can help
Kaiser Permanente. (2023, July 31). How spicy foods can help you stay cool this summer
Optum Perks. (n.d.). Supplements for heat regulation: 3 types to consider
Optum. (n.d.). Nutrition & fitness services: What do electrolytes do?
Physical Dimensions Integrative Health Group. (2024, May 29). Summer supplements
PushASRx. (n.d.). Nutritious Mexican foods in El Paso for better health
The Ohio State University Wexner Medical Center. (2023, September 20). Using fruits and vegetables to increase your daily water intake
UT Southwestern Medical Center. (n.d.). 25 water-rich foods to help you stay hydrated this summer
UC Davis Health. (2024, July 30). Is it heat exhaustion or heat stroke? Symptoms to watch for
USDA SNAP-Ed. (n.d.). Cucumbers
El Paso Wellness Associates. (n.d.). Wellness program resources
Yahoo Lifestyle. (2025, June 6). As El Paso braces for rising temperatures, health officials urge residents to be cautious in the heat
The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, and physical medicine, as well as wellness, sensitive health issues, and functional medicine articles, topics, and discussions. We provide and facilitate clinical collaboration with specialists across disciplines. Each specialist is governed by their professional scope of practice and the jurisdiction in which they are licensed. We utilize functional health and wellness protocols to treat and support care for musculoskeletal injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters and issues that directly or indirectly support our clinical scope of practice. Our office has made a reasonable effort to provide supportive citations and identify relevant research studies for our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.
We are here to help you and your family.
Blessings
Dr. Alex Jimenez, DC, MSACP, APRN, FNP-BC*, CCST, IFMCP, CFMP, ATN
email: coach@elpasofunctionalmedicine.com
Multidisciplinary Licensing & Board Certifications:
Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License #: TX5807, Verified: TX5807
New Mexico DC License #: NM-DC2182, Verified: NM-DC2182
Multi-State Advanced Practice Registered Nurse (APRN*) in Texas & Multi-States
Multi-State Compact APRN License by Endorsement (42 States)
Texas APRN License #: 1191402, Verified: 1191402 *
Florida APRN License #: 11043890, Verified: APRN11043890 *
New York APRN License #: N25929, Verified: APRN-N25929*
License Verification Link: Nursys License Verifier
* Prescriptive Authority Authorized
ANCC FNP-BC: Board Certified Nurse Practitioner*
Compact Status: Multi-State License: Authorized to Practice in 40 States*
Graduate with Honors: ICHS: MSN-FNP (Family Nurse Practitioner Program)
Degree Granted. Master's in Family Practice MSN Diploma (Cum Laude)
Dr. Alex Jimenez, DC, APRN, FNP-BC*, CFMP, IFMCP, ATN, CCST
My Digital Business Card
