Water consumption warning from an expert

The intense rise in air temperature brings certain changes to the body as well. Although the metabolism tries to keep the rising body temperature in balance through sweating, it cannot be sufficient in extremely hot weather.

The increased body temperature also negatively affects other vital organs, especially the brain. Stating that one should be very careful about the food consumed, Nutrition and Dietetics Specialist Merve Bayram warned that those with chronic illnesses, in particular, should pay more attention to their nutrition during high-temperature weather.

RECOMMENDATIONS FOR THOSE WHO STRUGGLE WITH WATER CONSUMPTION

Fluid is essential for the body. Fluid intake, which becomes even more important during the summer months, is of vital importance. Loss of fluid, minerals, and electrolytes occurs in the body through sweating. Emphasizing the importance of drinking at least 2-2.5 liters of water a day to prevent fluid and mineral loss, Bayram stated, “Do not wait to get thirsty to drink water. Those who struggle with water consumption can add foods such as fresh fruit pieces, mint, lemon, ginger, or cucumber to their water to make drinking it easier. Cold herbal teas, homemade lemonade, ayran, and mineral water can also help increase fluid intake. It should be remembered that coffee, tea, and carbonated drinks do not replace fluid loss in the body as they reduce the tendency to consume water. Whether there is sufficient fluid intake can be understood from the color of the 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.”

''AVOID EXCESSIVELY OILY, SPICY, AND SUGARY FOODS IN HOT WEATHER...''

The consumption of vegetables and fruits with high vitamin, mineral, and water content is of great importance in hot weather. Stating that it should not be forgotten that fruit contains fructose and that negative results may occur if consumed in excess, Bayram said, “In hot weather, one should definitely stay away from excessively oily, spicy, and sugary foods. Instead of fried foods, excessively fatty foods, and offal, lean meats prepared by grilling, boiling, or steaming should be preferred. Care should also be taken to consume fish at least twice a week. Excessively spicy foods can increase bowel movements and lead to fluid loss in the body. Instead of these, vegetables, fruits, and whole-grain foods rich in fluid, vitamins, and minerals should be consumed. The Mediterranean-type diet, which has been proven to positively affect both health and the environment, is the best example of this.”

Underlining that dinner time should not be left too late and should be eaten by 8:00 PM at the latest if possible, Merve Bayram said, “The day can be finished with a small snack 2-3 hours before going to sleep.”

''FOOD SAFETY IS ESPECIALLY IMPORTANT ON HOT DAYS...''

Bayram concluded her words as follows:

“Food safety becomes even more important, 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. One must be very careful when consuming them. Vegetables and fruits should be washed thoroughly. In addition, the use of unclean water and the consumption of vegetables and fruits washed in such water can lead to diarrhea. Care should also be taken not to leave the food to be consumed in the sun for a long time.”