Don’t wait to be thirsty to drink water

Scorching heat has taken over all of Turkey. Nutrition and Dietetics Specialist Merve Bayram emphasizes the negative effects of the increase in body temperature on vital organs, especially the brain, due to the increase in temperature and humidity, stating the importance of drinking water and warning against waiting to be thirsty to drink water.

The intense increase in air temperature brings about certain changes in the body. Although metabolism tries to balance the increased body temperature with sweating, it is not sufficient in extremely hot weather. The increased body temperature negatively affects vital organs, especially the brain. Bayram, a Nutrition and Dietetics Specialist, points out the importance of being very careful about the foods consumed, and warns especially those with chronic diseases to be more careful about their diet in high temperatures.

Suggestions for individuals struggling with water intake

Fluid is essential for the body. Liquid supplementation, which becomes even more crucial in the summer months, is of vital importance. Sweating causes fluid, mineral, and electrolyte loss in the body. Bayram emphasizes the importance of drinking at least 2-2.5 liters of water a day to prevent fluid and mineral loss, stating, ‘Do not wait to be thirsty to drink water. For individuals struggling with water intake, they can make drinking water easier by adding fresh fruit pieces, mint, lemon, ginger, cucumber, etc., to the water. Cold herbal teas, homemade lemonade, buttermilk, and mineral water can also help increase fluid intake. Coffee, tea, and carbonated drinks should not be considered as substitutes for water as they tend to reduce water intake. Whether there is sufficient fluid intake can be understood from the color of urine. If the urine color is close to colorless, fluid intake is sufficient, but if it is dark yellow, fluid intake is insufficient and attention should be paid,’ she stated.

‘Mediterranean diet, proven to have positive effects on both health and the environment’

Consuming fruits and vegetables with high vitamin, mineral, and water content is of great importance in hot weather. Bayram points out that it should not be forgotten that fruits contain fructose and excessive consumption can have negative consequences, saying, ‘In hot weather, excessive fatty, spicy, and sweet foods should be avoided. Grilled, boiled, and steamed lean meats should be preferred instead of fried and excessively fatty foods and offal. Fish should also be consumed at least twice a week. Excessively spicy foods can increase intestinal movements and lead to fluid loss in the body. Instead, foods rich in fluids, vitamins, and minerals such as vegetables, fruits, and whole grains should be consumed. The Mediterranean diet, proven to have positive effects on both health and the environment, is the best example of this,’ she said.

It is emphasized by Merve Bayram that dinner should not be delayed too late, ideally should be eaten by 20.00 at the latest, and ‘It is possible to end the day with a small snack 2-3 hours before sleep.’

‘Pay attention to not leaving the consumed foods under the sun for a long time’

Bayram concluded her words as follows:

‘Food safety becomes even more crucial, especially on hot days. In hot weather, foods containing meat and meat products, chicken, fish, eggs, milk, and dairy products spoil more quickly and can lead to food poisoning. It is important to be very careful when consuming them. Vegetables and fruits should be thoroughly washed. In addition, the use of unclean water and the consumption of vegetables and fruits washed in these waters can lead to diarrhea. Care should also be taken not to leave the consumed foods under the sun for a long time.’