Drinking carbonated drinks in hot weather increases thirst

Dietician Mısra Beste Köleoğlu from Medical Park Bahçelievler Hospital stated that the elderly, children, pregnant women and individuals with chronic diseases are more affected by temperature changes and made recommendations for nutrition in hot weather in the summer months.

Dietician Köleoğlu pointed out that high temperatures increase fluid and electrolyte (especially sodium, potassium, magnesium) loss through sweating and make the digestive system sensitive, and therefore, light, high-water-content and easily digestible foods should be preferred in the summer months.

DRINKS THAT CAN BE CONSUMED IN EXTREME HEAT

Dietician Köleoğlu, who pointed out that minerals also decrease with fluid loss in extreme heat, underlined that it may not be enough to compensate for these losses with just water and listed some supportive drinks as follows:

“Mineral water: Contains sodium and magnesium.

Low-salt ayran: Provides both liquid and sodium and calcium.

Fresh fruit juices: Especially beneficial for potassium.

Decaffeinated herbal teas: Offer a refreshing alternative.

These drinks help balance the mineral losses caused by sweating.”

'STAY AWAY Fizzy Drinks'

Dietician Köleoğlu, who mentioned that it is risky to frequently consume carbonated drinks such as cola to quench thirst, said, “The caffeine in carbonated drinks has a diuretic effect, which increases water loss. Drinks with high sugar content can cause fluctuations in blood sugar. These drinks are especially risky for those with diabetes, hypertension and kidney disease.”

Stating that there are certain foods that make digestion difficult in hot weather, Dyt. Köleoğlu said, “Fried foods, heavy oily meals, creamy sauces and spicy foods make digestion difficult. Together with the heat, these types of foods can cause problems such as nausea, bloating and reflux. These effects are more pronounced in individuals with sensitive digestive systems.”

'VEGETABLE AND FRUIT CONSUMPTION SHOULD BE BALANCED'

Dietician Köleoğlu emphasized that consumption of vegetables and fruits should be balanced during the summer months and said:

“Vegetables and fruits with high water content contribute to both fluid balance and vitamin-mineral needs. Seasonal products such as watermelon, cucumber, tomato, zucchini, purslane, peach and melon are prominent. However, diabetic patients should pay attention to portion control in fruit consumption.”

Dietician Köleoğlu stated that energy needs may decrease in hot weather, and therefore portions should be reviewed and whole grain, high fiber carbohydrate sources should be preferred instead of white flour products, especially for individuals with diabetes and insulin resistance.

'THE MOST IMPORTANT CAUSE OF FOOD POISONING IS IMPROPERLY STORED MEAT'

Emphasizing that the most common cause of food poisoning in the summer months is meat and chicken products that are not properly stored or cooked enough, Dyt. Köleoğlu said, “Chicken meat in particular can produce dangerous amounts of bacteria in a few hours in a hot environment. These bacteria (especially Salmonella and Campylobacter) can cause serious abdominal pain, diarrhea, vomiting and fever; and can be severe enough to require hospitalization in children, the elderly and individuals with weak immune systems. To prevent this risk, meat and chicken should be put in the refrigerator immediately after shopping. Chicken and red meat should be cooked thoroughly and should not remain pink on the inside. Cooked products should not be left outside for more than 1 hour. Surfaces that come into contact with raw meat must be disinfected.”

4 TIPS TO PROTECT YOURSELF FROM FOOD POISONING

Underlining that bacterial growth accelerates in hot weather, Dyt. Köleoğlu listed the points to be considered in order to reduce the risk of food poisoning as follows:

“Meat, milk and eggs should be kept in the refrigerator.

Cooked meals should be consumed within 1–2 hours or refrigerated.

Raw and cooked foods should be stored separately.

Foods sold openly or with a broken cold chain should be avoided.

These measures become more critical for children, the elderly and individuals with weakened immune systems.”

'VEGETALS AND FRUITS SHOULD BE WASHED ENOUGH'

Stating that there are some common nutritional mistakes made during the summer months, Dyt. Köleoğlu said, “Trying to quench thirst with sugary and fizzy drinks, waiting for meals outside for a long time, choosing fried and fast food, not washing vegetables and fruits enough or consuming less, skipping meals due to loss of appetite or eating inadequately.

“Habits like these can increase the risk of digestive disorders and food-related health risks,” he said.

7 PRACTICAL WAYS TO EAT HEALTHY IN HOT WEATHER

Dyt. Köleoğlu shared the following tips for those who want to eat healthy in hot weather:

“Drink water regularly throughout the day, do not wait until you are thirsty.

Include vegetables and fruits in every meal. Diabetics should control portion sizes.

Choose boiling, steaming or grilling instead of frying.

Drink mineral water or low-salt ayran instead of fizzy, sugary drinks.

Store products such as meat, chicken, and milk in the refrigerator.

Take care to have a balanced and light diet without skipping meals.

"When appetite decreases in the heat, skipping meals or eating only one-sided dishes such as watermelon and cheese may not be enough. Such meals should be balanced with foods such as whole grain bread, salad or a handful of walnuts."

A THIRST QUENCHING DRINK RECIPE IN HOT WEATHER

Dyt. Köleoğlu explained a practical mixture recipe that can be easily prepared at home for those who want to provide both fluid and mineral support in hot weather:

“Half a glass of yoghurt, 1 glass of cold water, half a tea glass of plain mineral water, a pinch of salt. Mix well and consume during the day.”