LIQUID CONSUMPTION IN SUMMER
Water is the most important element for human life after oxygen. The water content of the body varies between 42-71% according to age and gender. Because water is for our body; It has many important tasks such as maintaining body temperature, suppressing appetite, controlling blood pressure (blood pressure), ensuring the healthy functioning of the digestive system, and ensuring that the immune system does its job.
As a result of the metabolism of nutrients, water is released. The amount of metabolic water varies according to the composition of the diet. Excess carbohydrate and fat in the diet compared to protein increases the amount of metabolic water. Accordingly, if we are eating high in protein, we should increase the amount of fluid we need to take. Studies have shown that as the amount of water taken into the body decreases, the amount of fat stored in the body increases.
Water consumption is recommended as 30 ml per kilogram or 1 ml per calorie intake. During the summer months, fluid loss occurs in the body due to increased movement and sweating. With the decrease in body fluid, there may be a decrease in body resistance. In order to compensate for the increased water loss with sweating, 2.5-3 liters of water should be drunk daily. Water consumption should be increased, we should replace the lost fluid.
Mineral water, lemonade, freshly squeezed fruit juices, ayran can be consumed. 2 bottles of mineral water a day, 2 cups of cold-ice herbal teas (eg green tea), 1 bowl of sugar-free compote, 1-2 bowls of tzatziki, 1 tea glass of kefir are healthy alternatives that can be taken as liquid.
Caffeinated beverages such as coffee and tea cause a decrease in body fluid, as they cause excessive water excretion. For this reason, it is recommended to drink water after consuming these beverages. In summer, 1 glass of water should be consumed every 1.5 hours during daylight hours. It is recommended to drink 1 glass of water before going to sleep in case of sweating during sleep.