Priority should be given to water to meet fluid needs

IT IS POSSIBLE TO MAKE DRINKING PLAIN WATER EASIER

Nutrition and Diet Specialist Hülya Yiğit, pointing out that failure to consume enough fluids can lead to health problems such as dizziness, fatigue, and even respiratory distress, said, “According to scientific data, your daily water requirement is 30 milliliters per kilogram of your body weight. However, this requirement may vary depending on daily activities, temperature conditions, and metabolic rate.” Emphasizing that fluid needs should primarily be met with water, Yiğit suggested natural flavorings such as lemon, mint leaves, or cinnamon to make consuming plain water easier.

A HEALTHY BODY IS RESPONSIBLE FOR MAINTAINING FLUID BALANCE

Reminding that water is essential for vital functions, Yiğit said, “60 percent of the human body consists of water. 60 percent of the water in the body is found inside the cells, and 40 percent is found outside the cells.”

Stating that a healthy body is always responsible for maintaining fluid balance, Yiğit explained, “Fluid is lost from the body daily through the skin, lungs, and excretory organs.”

DAILY FLUID CONSUMPTION MAY VARY ACCORDING TO DIFFERENT CONDITIONS

Providing information on how the thirst mechanism works, Yiğit said, “The thirst center in the hypothalamus is stimulated by a 1 percent increase in ion concentration in the blood.”

SYMPTOMS CAUSED BY DEHYDRATION

While a 3 percent fluid loss in the body reduces blood volume and physical performance, a fluid loss of 5 percent or more can cause dizziness, fatigue, and even respiratory distress. According to scientific data, your daily water requirement is 30 milliliters per kilogram of your body weight. In other words, if you are a 60 kg individual, you have a daily water requirement of 1.8 liters. However, this requirement may vary depending on daily activities, temperature conditions, and metabolic rate.”

WATER NEEDS SHOULD BE MET ONLY WITH WATER

Emphasizing that many studies indicate that the body's fluid needs should primarily be met with water and that the consumption of other beverages such as tea and coffee does not meet this need, Yiğit said, “Because these beverages also have diuretic effects, meaning they cause the body to lose water.”

Noting that according to the 2022 recommendations of the Turkey-Specific Nutrition Guide (TÜBER), at least 600-1500 ml of plain water should be consumed daily for the body's fluid needs, Yiğit concluded her words as follows:

“It is recommended to consume a maximum of 800 ml of tea and coffee, a maximum of 500 ml of skim or low-fat milk, and a maximum of 125 ml of fruit juices daily. As the body's fluid requirement increases in hot weather, it is necessary to pay even more attention to fluid intake. If you do not like drinking plain water, you can make its taste a bit more aromatic by adding fruit slices. If you do not have any chronic conditions, you can increase the antioxidant value of the water you drink by adding lemon, mint leaves, and Ceylon cinnamon.”