The importance of water consumption in summer heat: Protect both body and mind

As temperatures rise due to the summer season, the body's need for water increases significantly. It is recommended to increase water consumption to regulate body temperature and compensate for fluid loss through perspiration.

Specialist Dr. Merve Aktar states that drinking water at regular intervals throughout the day, without waiting for the sensation of thirst, is the healthiest way to prevent dehydration. Dr. Aktar emphasizes that the ideal daily water consumption for adults ranges between 2.5 and 3.5 liters, though this amount may vary depending on age, physical activity, and health status.

Reminding that beverages like tea and coffee are not a solution to thirst, Aktar explained, "Caffeinated drinks lead to fluid loss from the body. For every 100 milligrams of caffeine intake, 150 milliliters of water are lost. Therefore, it is beneficial to consume two glasses of water after a cup of Turkish coffee; coffee or tea do not replace water and may, in fact, create a greater need for it."

INDICATORS OF WATER DEFICIENCY IN THE BODY

Sharing important information regarding the health effects of water consumption, Dr. Aktar noted that the body requires sufficient water in many areas, from joint pain to skin health. "Water has countless functions, from preventing joint pain and transporting vitamins and minerals to cells, to cleansing the kidneys and liver of toxins. At the same time, it gives vitality to the skin, regulates the digestive system, and prevents constipation," she said.

Stating that the first signs of water deficiency in the body include lack of concentration, headaches, muscle cramps, dark-colored urine, bad breath, and sudden mood swings, Aktar emphasized that water consumption should be increased if these symptoms are observed.

Pointing out that insufficient water intake can lead to an increase in kidney diseases, stone formation, cardiovascular problems, and general health risks in the long term, Aktar also noted that water has an impact on mental performance.

"Recent research shows that even mild dehydration leads to negative consequences for attention, memory, and learning, and affects mood and cognitive functions," she stated. Dr. Aktar further noted that chronic water deficiency can increase the risk of anxiety by 30 percent, intensify symptoms of depression by 25 percent, and cause significant declines in sleep quality.

For those who forget to drink water, Aktar offered these suggestions to simplify their daily routine: "Office workers can take a few sips of water with every email notification or stick reminder notes on their computer screens. Setting vibration alerts on smartwatches, using virtual plant apps that grow as you drink water, and technological solutions like color-changing water bottles can help increase water consumption."

ADEQUATE WATER REDUCES MENTAL FATIGUE

Nutrition and Dietetics Specialist Dietitian Safiye Keskin advises against waiting until you feel thirsty and recommends developing a regular hydration habit by drinking a glass of water every hour. Noting that prolonged dehydration triggers the risk of kidney stone formation and chronic kidney diseases, Keskin said, "Water is effective in many systems, from skin elasticity to gut health. About 75 percent of the brain is made up of water, which shows the importance of water for cognitive performance."

Stating that adequate water consumption supports cognitive functions such as perception, decision-making, and attention, Keskin added, "When enough water is not consumed, reaction times lengthen, memory capacity decreases, and mental fatigue increases. Keeping water at your desk or drinking water during breaks increases performance in the long run."

Suggesting methods to make drinking water easier, such as flavoring water with lemon, cinnamon sticks, or fruit slices, using visual reminders, or getting large water bottles, Keskin said that very cold water can cause stomach cramps when consumed quickly and can trigger migraines in sensitive individuals; the ideal is lukewarm or room-temperature water.

Drawing attention to the role of water in mental balance, Keskin said, "Dehydration is linked to psychological problems such as anxiety, restlessness, and low stress tolerance. If drinking water is done with conscious awareness, it can even provide a meditative benefit."