A sleep expert explained that staying hydrated during the heatwave is a balancing act and shared how you could potentially reduce toilet trips and avoid disrupted sleep09:36, 26 May 2026Updated 09:47, 26 May 2026With the heatwave continuing across the UK, warmer nights are making it harder for the body to cool down, often disrupting sleep. To avoid dehydration, many people will be increasing their water intake, however, according to an expert, eating certain foods can also help keep you cool without the frequent trips to the loo.‌Maryanne Taylor, sleep consultant and founder of The Sleep Works, has shared her advice for getting a better night’s sleep during the warm weather.‌She explained that the two main factors affecting sleep in the heat are light and temperature, although other issues can also play a part.‌While drinking water is essential for staying hydrated, consuming more fluids than usual can lead to more night time bathroom trips. To avoid this, Maryanne recommends drinking more throughout the day and cutting back on larger amounts of liquid an hour or two before bed.If you want to reduce how much you drink in the evening, Maryanne says water-rich foods can help maintain hydration.‌"Eating your fluids can also help ensure hydration without the excess toilet trips," she told Yours Magazine."Filling up on cucumber, watermelon and celery - foods that are very high in water - will help."According to health experts, cucumber is made up of around 95 per cent water, meaning it contributes directly to overall fluid intake. It also contains small amounts of potassium and magnesium, which help regulate fluid movement in and out of cells.‌Watermelon can also be beneficial during hot weather thanks to its high water content, natural sugars and nutrients that support hydration and recovery. Because it is mostly water and easy to digest, it can feel especially refreshing in high temperatures.Like cucumber, celery is also around 95 per cent water, making it another hydrating snack during a heatwave.‌What to avoid during a heatwaveAccording to Phil Beard, a nutritionist at Viridian Nutrition, certain foods and drinks are best avoided in very hot weather."During a heatwave, avoid heavy, greasy foods, spicy meals, and excessive protein, as they generate body heat and are harder to digest," he said."Limit alcohol, which dehydrates and impairs temperature regulation, and go easy on coffee and tea, which can worsen dehydration."‌And while an ice-cold drink may seem like the perfect way to cool down, Phil warned it could cause stomach discomfort."Instead, opt for water-rich foods like watermelon and cucumber, and stay hydrated with water, coconut water, or herbal teas," he stressed. "Choosing light, cooling foods helps your body stay balanced in extreme heat."Article continues belowMeanwhile, although ice cream is a tempting summer treat, Selph’s Dr Alasdair Scott said it can actually make the body feel warmer."Ice cream is generally high in fat, protein and carbohydrates, which can heat up the body whilst it digests food."He added that while the snack creates an instant cooling sensation, the body soon begins generating heat again as it works to digest it.