Expert expats share easy ways to stay cool in the summer: Eat and drink right to keep your body temperature down.

Steve, a Costa del Sol expat who has lived here for many years, has shared with us more valuable advice based upon his extensive experience. Steve, a local Costa del Sol expat living here for many years, has contacted us with some more priceless advice.

Steve says: “Hot weather can make it easy to miss meals. When you reach your seventies, you may not feel thirsty as much as you should. Drink fluids throughout the day, even if you don’t feel dry.

He knows from his experience that cans with fizzy drinks are of little use. “Years back, Spanish tap was something to be avoided. But today it’s the best choice for every day.”

Always keep water on hand

He says, “Fill up several bottles and store them in the refrigerator. Every evening, top them up and place a glass of water by your bed. Sleep steals moisture from you without your knowledge.

The local supply can taste different when you are away from home due to the higher mineral content. He says to switch to bottles from supermarkets if necessary. Squash can improve the taste of plain water for those who dislike it.

Fill up on light, juicy fruits and dishes

He continued, “Watermelons, peaches, oranges and simple tomato and cucumber salads provide hydration effortlessly. Instead of heavy meals, opt for grilled chicken, fish, eggs, or beans with vegetables. “Leave the ready meals on the shelf, they are too processed and contain too much salt.”

He also recommends: “Seeded Bread, a portion or pasta, or a jacket potatoes adds slow release energy and calms the desire for sweet snacks. You can reduce the heat by adding a small amount of salt, provided that you do so in moderation. “Refrigerate leftovers as soon as possible to avoid spoilage and waste of money.”

Buy smart and bring your bags home early

Steve is a master of the habit of going out to shop in cooler morning hours, when shelves are still stocked. A cheap wheeled shopping trolley can save strain. And dividing your trip into smaller sessions is more effective than a single marathon.

He continued, “Carrying your shopping alone can be awkward. Contact a friend, neighbour, or an English-speaking charity to ask for a lift. You can find contacts at the Foreigners Department of your local townhall if you ask. You will feel better and stronger this summer if you stick to a light diet, drink plenty of fluids, and seek shade.