Keep cool and carry on, tips for staying hydrated in a heatwave
- Meg
- Jun 20
- 3 min read
There’s something magical about a summer heatwave in Scotland. The long, golden evenings, the scent of honeysuckle in the air, and meals that linger late into the light. But when the temperature soars, staying hydrated becomes more than just a good idea—it’s essential for keeping your energy up and your mind clear.
Here at Meg’s Scottish Kitchen, we’re all about feeling good through good food. So here are my tried-and-true tips (plus some tasty recipes!) to keep you cool, calm and wonderfully quenched during the hottest days.
Start the Day with Water—Before the Coffee
Before reaching for the cafetière, pour yourself a glass of water with a slice of lemon or cucumber. It gives your system a gentle wake-up and tops up hydration after the night.
Infused Waters Are a Game-Changer
If plain water feels a bit dull, jazz it up! Try a jug of Blueberry & Thyme Infused Water or Strawberry & Basil Crush—pop them in the fridge and sip throughout the day. The fruit adds a touch of flavour and colour, making hydration feel like a treat.
🫐 Blueberry & Mint Infused Water 🌿A simple sip with a little something extra.
There’s beauty in the basics—and this one’s proof. Just a few ingredients and you’ve got a jug of something cool, calm and utterly refreshing. Ideal for long lunches, outdoor suppers, or just keeping hydrated in style.
Serves 4
Ingredients
A handful of fresh blueberries
A few sprigs of fresh mint
1 lemon or lime sliced
1 litre cold still or sparkling water
Ice cubes
Optional: a slice or two of lemon for brightness
Method:
Lightly bruise the mint with your hands to release its oils
Add the blueberries and mint to a large jug.
Pour over cold water and let it infuse for at least 15 minutes (longer if you have the time).
Add ice just before serving and a few lemon slices if you like it citrusy.
✨ A subtle and sophisticated way to sip more water.
Think Hydrating Foods
It’s not just what you drink. Foods like cucumbers, tomatoes, watermelon, leafy greens and citrus fruits are naturally full of water. A quick summer salad with chickpeas, cucumber, and feta ticks all the boxes—cooling, nourishing, and no stove required.
Avoid the Midday Slump with a Cooling Spritz
One of my summer favourites is a Herby Citrus Spritzer. A mix of sparkling water, a squeeze of lemon, a splash of elderflower cordial, and a few sprigs of mint or rosemary. Light, zingy, and the perfect non-alcoholic refreshment when you’re flagging in the heat.
🍋 Herby Citrus Spritzers 🌿A garden in a glass – zesty, herbal and effortlessly chic.
This is what I pour when the sun’s high and the herbs are thriving. Lemons and oranges bring the zing, garden herbs add a fragrant twist, and fizzy water lifts it all into something that feels just a little bit fancy.
Serves 2–3
Ingredients
Juice of 1 orange
Juice of ½ lemon
A few sprigs of fresh thyme or rosemary
1 tsp runny honey or elderflower cordial (optional)
Sparkling water, to top up
Ice cubes
Extra herbs and citrus slices, to garnish
Method:
Gently bruise the herb sprigs to release their oils.
In a jug, stir together the citrus juices and honey.
Add the herbs and let steep for 5–10 minutes.
Fill glasses with ice, pour in the juice mix, and top up with sparkling water.
Garnish with more herbs and citrus slices for that finishing flourish.
✨ Naturally uplifting. Perfect for sipping all afternoon.
Make Ice Your Friend
Stock your freezer with fruit ice cubes—freeze chopped herbs or berries into your ice trays for an easy upgrade to your drinks. Or try homemade ice lollies with yogurt and fruit puree
for a grown-up take on childhood treats.
Listen to Your Body
If you’re feeling sluggish, headachy, or irritable, it might not be the heat alone—it could be dehydration. Don’t wait until you’re thirsty. Keep a refillable bottle nearby and sip little and often.
Final Tip: Keep it Seasonal, Keep it Simple
When the mercury rises, I keep meals fuss-free and full of water-rich, seasonal ingredients. My motto? If it can be chopped, tossed, or poured into a glass, it’s perfect for a heatwave.
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