01 August 2023 Tuesday
Drink water even if you are not thirsty!
The sweltering heat affected the whole of Turkey. With the increase in temperature and humidity, the increase in body temperature has a negative effect on other vital organs, especially the brain. Nutrition and Dietetics Specialist Asst. Prof. Dr. Merve Bayram emphasized the importance of drinking water and warned that one should not be thirsty to drink water.
The intense increase in air temperature brings along certain changes in the body. Although metabolism tries to keep the increased body temperature in balance with sweating, it is not enough in extremely hot weather. Increased body temperature also negatively affects other vital organs, especially the brain. It is necessary to be very careful about the foods consumed. Asst. Prof. Dr. Merve Bayram from Istanbul Gelisim University (IGU) Faculty of Health Sciences, Department of Nutrition and Dietetics warned that especially those with chronic diseases should pay more attention to their nutrition in hot weather.
Suggestions for people who do not drink enough water
Fluid is essential for the body. Liquid supplementation, which becomes even more important especially in the summer months, is of vital importance. Sweating causes loss of fluid, minerals and electrolytes in the body. It is important to drink at least 2-2.5 liters of water a day to prevent fluid and mineral loss. Nutrition and Dietetics Specialist Merve Bayram: “People who have difficulty in water consumption can also add foods such as fresh fruit pieces, mint, lemon, ginger, cucumber into the water to make it easier to drink water. Cold herbal teas, homemade lemonade, buttermilk, kephir and mineral water can also help increase fluid consumption. Since coffee, tea and carbonated drinks reduce the tendency to consume water, it should be kept in mind that they do not replace fluid loss in the body. Whether there is sufficient fluid consumption or not 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.
“Mediterranean diet proven to have positive effects on both health and the environment”
Consumption of vegetables and fruits with high vitamin, mineral and water content is of great importance in hot weather. It should not be forgotten that the fruit contains fructose can have negative consequences. Asst. Prof. Dr. Bayram stated the following: “In hot weather, excessively oily, spicy and sugary foods should be avoided. Lean meats that are grilled, boiled and steamed should be preferred instead of fried foods, excessively fatty foods and offal. Care should 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 liquids, vitamins and minerals should be consumed. The best example of this is the Mediterranean diet, which has been proven to positively affect both health and the environment.”
If possible, dinner should be eaten no later than 20:00. The day can be finished with a small snack 2-3 hours before going to sleep.
“Be careful not to keep the foods to be consumed in the sun for a long time”
Asst. Prof. Dr. 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 deteriorate more quickly and can lead to food poisoning. Care must be taken when consuming. 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 cause diarrhea. It should also be noted that the foods to be consumed should not be kept in the sun for a long time.
