There’s something about summer that can throw off your usual appetite and eating patterns. Maybe your go-to savory breakfast suddenly sounds heavy, or the thought of a big lunch in 90-degree heat seems deeply unappealing. Instead, you might look forward to enjoying lighter fare—say, an iced coffee, juicy slice of watermelon, or whatever cold snack is within reach. And you’re probably not alone: Experts say that hot weather can genuinely affect your summer appetite in pretty predictable ways.
Keep reading to learn how rising temperatures can shift your hunger levels. Plus: how your summer habits may influence when and what you eat, too.
Does Hot Weather Affect Your Hunger Levels?
Many people like to warm up with soups and stews in winter and cool off with iced beverages and chilled fruit in summer. And that’s not just for the sake of leaning into seasonal vibes. It turns out that heat and humidity (or a lack thereof) can have a real bearing on your hunger levels.
“In warmer conditions, people may experience a slight dip in appetite, along with small shifts in hormones like ghrelin (hunger) and leptin (satiety),” says Sydney Lappe, MS, RDN, a dietitian with Top Nutrition Coaching in St. Louis, Missouri. Hormones aside, your body is also less primed to eat for other reasons. “When body temperature rises, blood flow gets redirected toward the skin to help with cooling, which reduces blood flow to the digestive system,” explains Kristen Kuminski, RD, CDN, a dietitian in Buffalo, New York. In turn, your appetite signals get suppressed more than usual.
While it’s common enough to want to eat less in summer, these shifts may be subtle. However, Lappe says that more extreme conditions—like temperatures above 90 degrees Fahrenheit and high humidity—can suppress your appetite more notably.
In addition, some research suggests that your desire for food may shift in hot weather. One small study in lean, healthy individuals assessed hunger, food intake, enjoyment, and wanting of food when exposed to 16 hours of conditions either 89.6 degrees Fahrenheit or 71.6 degrees Fahrenheit. While there weren’t any major differences in hunger or food intake across the two groups, those exposed to hotter conditions had lower liking and wanting of sweet and high-fat foods, which may indicate altered appetite sensations.
How Does Hydration Come Into Play?
Hydration and hunger cues get crossed—especially in summer, as well as when you don’t drink enough water to begin with.
In summer, hydration needs rise significantly. “In the heat, your body generally cues you to drink more instead of eat differently,” says Lappe. However, your hunger cues get thrown for a greater loop when you lack adequate H2O. More extreme dehydration seems to dampen appetite and lower food intake, she continues, though that’s likely due to factors like dry mouth rather than meaningful changes in hunger signals.
How Else Can Summer Affect Your Hunger and Eating Habits?
For many of us, summertime can disrupt our typical eating patterns. For starters, more daylight can have a slight impact on your hunger cues and when you eat. “Longer days can push sleep, activity, and meals later, which may shift when you feel hungry more than how much you actually eat,” Lappe explains.
Plus, specific events in summer—such as boozy brunches, cocktail hours, and travel—can also throw you for a loop, sometimes in less-than-helpful ways. Alcohol may urge you to ditch healthy eating habits and can make more calorie-dense, ‘fun’ foods more appealing, says Lappe. “Meanwhile, irregular schedules from travel can lead to less consistent eating patterns, later meals, and more grazing,” she adds. In both cases, “hunger cues and meal timing may feel a bit less predictable, and food choices often lean toward convenience and indulgence.”
While you might naturally be primed to eat less in summer, drinking and traveling can actually shift the trend in the opposite direction. Whether you’re trying to lose weight or simply maintain a healthy diet, you may want to imbibe less (say, by alternating alcohol and non-alcoholic beverages) and pre-pack healthy snacks when you’re on the road to keep your goals on track.
The Takeaway
If you find yourself less hungry the closer we inch towards summer, that’s nothing out of the ordinary. This might work to your advantage if you’re trying to lose weight or keep your appetite for more indulgent treats in check. However, drinking alcohol and traveling can shift this trajectory in the opposite direction, so be careful to avoid these instances from sabotaging your diet.
All things considered, Kuminski suggests modifying your dietary patterns slightly when the weather gets hot and humid. “Lighter, more frequent meals tend to work better in summer than heavy ones,” she says. “The body is already working hard to regulate temperature, and a large meal adds to that load.” This approach can ensure that you’re getting your necessary daily nutrients while not overburdening your system.
And of course, don’t forget to stay hydrated. A good rule of thumb is to drink half your weight in ounces of water daily, though your needs will rise the hotter it gets and the more active you are. Staying on top of your hydration won’t only ensure that you’re safe and sound all summer long; it can also prevent you from confusing thirst with hunger, thus discouraging you from overeating and permitting you to maintain progress with your weight and wellness goals.
