In our country, heat waves that are above seasonal norms negatively affect the health of citizens. These extreme temperatures can have a direct effect, especially on fluid loss in the body. Dietician Büşra Özcan gave important information about the precautions that can be taken during this period.
Water Consumption and Recommendations
Dietician Özcan emphasizes that water consumption should be 30-35 milliliters per kilogram per day. It is important to sip water and not wait to get thirsty during the day. You can increase the taste of water by adding lemon juice or fresh fruit pieces. Healthy options such as homemade lemonade, compote, and ayran are among the recommended drinks. Carbonated and sugary drinks are among those that should not be consumed.
The Importance of Fluid Consumption
Especially in hot weather, increased fluid loss from the body can increase the risk of dehydration. Symptoms such as weakness and dizziness may occur in cases of dehydration. Özcan draws attention to mineral losses as well as fluid loss. It is recommended to consume plain mineral water to replace these losses. It is stated that caffeinated beverages can cause fluid loss and that caution should be exercised in the consumption of such beverages.
Daily Water Consumption According to Weight
It is recommended that a healthy adult drink approximately 35 ml of water per kilogram of body weight per day. This amount can be calculated by multiplying the person’s weight in kilograms by 0.033. For example, a person weighing 50 kilograms may need to consume approximately 1.7 litres of water.
