By Performance Nutritionist, Tamara Walker.

During the summer months, many young athletes spend more time training, competing and attending tournaments. However, when temperatures rise, parents often notice a change in eating habits.

Children and teenagers may eat smaller meals, skip snacks, or say they are “not hungry” after training in the heat.

This can be confusing because young athletes are often more active during the summer, not less. Training sessions, tournaments and camps can place greater demands on the body, yet appetite may seem to go in the opposite direction.

The good news is that this is a normal response to heat and exercise. Understanding why it happens can help parents support young athletes without unnecessary pressure around food.

Why does hot weather reduce appetite?

When we exercise, our muscles produce heat. In warm conditions, the body has to work harder to keep its core temperature stable.

To help cool the body, more blood is directed towards the skin so heat can be released through sweating. At the same time, blood flow to the digestive system can temporarily decrease, which may contribute to feelings of fullness, stomach discomfort or reduced appetite during and after exercise in the heat [1,2].

Exercise also influences the hormones involved in appetite regulation. Research has shown that after exercise, levels of ghrelin (a hormone involved in stimulating hunger) can decrease, while hormones associated with feelings of fullness, including peptide YY (PYY) and glucagon-like peptide-1 (GLP-1), may increase [3].

When exercise takes place in hot conditions, these effects may be more noticeable. This means a young athlete may genuinely not feel hungry, even though their body has used energy during training [4].

Why does this matter for young athletes?

Young athletes are balancing the demands of sport alongside the demands of growth and development.

Their bodies need enough nutrition to support:

• Growth and maturation

• Physical activity demands

• Training adaptations

• Concentration and energy levels

• Overall health and wellbeing [5]
  
  

A reduced appetite for a short period is normal. However, during busy periods such as summer tournaments, training camps or increased competition schedules, consistently eating less than the body requires may make it harder to meet nutritional needs.

The goal is not to force children to eat when they feel uncomfortable. Instead, parents can help by creating regular opportunities to eat and choosing foods that feel more appealing during hot weather.

Practical tips when appetite is low

Offer smaller meals and snacks more often

Large meals can feel less appealing when temperatures rise. Smaller meals and snacks spread throughout the day may be easier for young athletes to manage.

Examples include:

• Yoghurt with fruit

• Smoothies

• Sandwiches or wraps

• Overnight oats

• Fruit and snack combinations

• Cold pasta or rice dishes

The aim is to make eating easier rather than expecting a large meal when appetite is low.

Choose foods that feel appealing in warm weather.

Many young athletes naturally prefer cooler and lighter foods when temperatures rise.

Try offering:

• Smoothies

• Yoghurt-based snacks

• Fresh fruit

• Sandwiches and wraps

• Cold pasta or rice dishes

Some fruits and vegetables also have a high water content and can contribute to hydration alongside regular drinking. Options such as watermelon, berries, oranges, cucumber and tomatoes can be easy additions to meals and snacks during hot weather.

The most important thing is choosing foods that the young athlete enjoys and will actually eat.

Plan ahead for training and tournament days

Summer sport often involves early starts, travel and long days away from home. When appetite is reduced, having food available makes it easier to maintain regular eating habits.

• A little preparation can make a big difference.

• Pack a cool box or insulated bag

• A cool box can help keep food fresh and make snacks more appealing in warm weather.

Useful options include:

• Yoghurt or yoghurt pouches

• Fruit

• Sandwiches or wraps

• Cold pasta or rice dishes

• Cheese portions

• Chopped vegetables

Having familiar foods available also reduces reliance on whatever food options happen to be available at the venue. Try to prepare snacks before leaving home. Busy sports schedules often mean there is little time to think about food between activities. Packing snacks in advance means food is available when it is needed.

Good options are foods that are:

• Easy to eat

• Familiar

• Portable

• Suitable for warm weather

Don’t wait until hunger appears. In hot conditions, appetite signals may not always reflect what the body needs. Rather than waiting for a young athlete to say they are hungry, planned eating opportunities throughout the day can help maintain regular intake, especially during tournaments or multiple training sessions.

Encourage regular drinking

Hot weather increases fluid losses through sweating, particularly during outdoor exercise.

Encourage young athletes to:

• Start the day well hydrated

• Bring a drink bottle to training

• Take regular drink breaks

• Replace fluids after activity

Water is usually suitable for shorter training sessions, while longer or repeated high-intensity activities in hot conditions may require additional consideration.

Take-home message

A reduced appetite during hot weather is a normal physiological response to the combined effects of exercise and heat.

Young athletes may not feel as hungry, but their bodies still need adequate nutrition and hydration to support sport, growth and overall health.

By offering smaller meals, choosing appealing foods, packing snacks and planning ahead for busy sports days, parents can help young athletes stay well supported throughout the summer months.

Disclaimer: This article is intended to provide general information about nutrition for youth athletes and is not meant to replace professional dietary advice or individual nutritional counselling. Every child's nutritional needs can vary due to factors such as age, size, physical activity level, and medical conditions. We strongly recommend consulting with a registered dietitian or a healthcare provider before making changes to your child's diet, such as adding food powders. YSN and the author of this article do not take responsibility for any possible consequences from any treatment, procedure, dietary modification, action, or application of medication which results from reading or following the information contained in this article.

References

[1] Costa RJS, Snipe RMJ, Kitic CM, Gibson PR. Exercise-induced gastrointestinal syndrome—implications for health and intestinal disease. Alimentary Pharmacology & Therapeutics. 2017;46(3):246–265.

[2] van Wijck K, Lenaerts K, van Loon LJC, et al. Exercise-induced splanchnic hypoperfusion results in gut dysfunction in healthy men. PLoS One. 2011;6:e22366.

[3] Schubert MM, Sabapathy S, Leveritt M, Desbrow B. Acute exercise and hormones related to appetite regulation: a systematic review and meta-analysis. Sports Medicine. 2014;44(3):387–403.

[4] Charlot K, Chapelot D. Effects of acute heat and cold exposures at rest or during exercise on subsequent energy intake: a systematic review and meta-analysis. Nutrients. 2021;13(10):3424.

[5] Mountjoy M, Burke LM, Ackerman KE, et al. International Olympic Committee Consensus Statement on Relative Energy Deficiency in Sport (REDs): 2023 Update. British Journal of Sports Medicine. 2023;57:1073–1097.