10 nutrients that meet the body's need for water
What are the nutrients that eliminate the body's fluid need and thirst, and what should be considered to replace the lost fluid on hot summer days?
Sweating and fluid loss due to the increase in air temperatures in the summer months makes you feel more thirsty. In order for every organ in the body to function properly, replacing the lost fluid and regular water consumption is of great importance. After a few hours of drinking water, the electrolyte balance may deteriorate, causing problems such as weakness and fatigue. Not only fluid intake and water consumption, but also the regular availability of certain nutrients at the tables meets the body's need for water. Nutrition and Dietitian Specialist Berna Ertuğ gave information about the nutrients that meet the need for fluid and thirst:
Cucumber: Cucumber contains 95 percent water in its content. Therefore, it is a very useful vegetable in terms of replacing the liquid lost in summer heat. It is also rich in vitamins A and C.
Melon: Melon regulates blood pressure, relieves constipation and keeps satiety with its 90% water content, a good source of potassium and vitamin C.
Tomato: Tomato, thanks to the content of lycopene strengthens the immune system and prevents slowing circulation. With its 95% water content, it saves cells from water loss. In addition, the amount of lycopene in tomato increases more when cooked and broken. Therefore, consumption of tomato juice in summer is quite beneficial for body health.
Strawberry: Very rich in vitamin C strawberries, contains more than 90 percent water content. It prevents cardiovascular diseases and helps to fight infections. Keeps it full for a long time thanks to its fiber structure
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Yogurt: Yogurt contains 80 percent water. It is also an intestinal regulator with beneficial bacteria. It has a refreshing feature. Very useful for bones, teeth, muscles and nerve conduction.
Watermelon: The water content of watermelon is 92 percent. It is also a very rich fruit in terms of beta-carotene, lycopene and vitamin C. Contains B vitamins to help maintain energy during the day. It accelerates blood circulation and prevents the increase of cholesterol levels by keeping harmful substances away from your veins. However, it should be remembered that watermelon, which is consumed most during the summer months and gives coolness, contains a high amount of sugar.
Pepper: Pepper contains plenty of vitamins A and C. Again, the amount of water in the content is more than 90 percent. With the vitamins it contains, it ensures the healthy functioning of the cells.
Zucchini: Zucchini stands out with its rich water content. It is one of the vegetables that contain more than 90 percent water in its structure. Therefore, instead of consuming heavy food in the summer heat, many meal options can be prepared with pumpkin.
Lettuce: Lettuce has an average of 95 percent water. In this respect, consuming lettuce in the summer significantly prevents the body's loss of water. Lettuce, which is also very rich in vitamin C, contains more water.
Lemon: Lemon, which contains more than 90 percent water, can be consumed in the form of sugar-free lemonade in summer.
WATER BREAKS BODY BALANCE
It is vital to maintain water levels in the human body. Even when there is a 2 percent reduction in water in the body, changes in acid balance occur. A 7 percent change can lead to fatigue and fatigue in the human body, or even hallucinations. A change of 10 percent may result in death of kidney function and termination.
LOST WATER SHOULD BE PLACED
The body sometimes needs more fluid. Activities such as hot weather, movement, consumption of excess protein and salty foods, sweating and urination cause the body's need for water. In addition, in feverish diseases that increase body temperature, problems such as respiratory tract and diarrhea, water is lost through the intestine. While the total amount of water lost during the day reaches 2.5 liters, many people are unconscious and unconsciously leaving their body dehydrated. In order for the cells to perform their vital activities and thus complete the functions of the body, the body's water balance must be maintained.
TEA COFFEE DOES NOT REPLACE WATER
The body needs to drink at least 2-2.5 liters of water a day to get enough liquid. Water should be consumed without losing the body resistance and feeling the thirst. Especially in the summer, consuming a large amount of acidic beverages, the amount of tea and coffee to drink too much, can lead to frequent urination and fluid loss. For this reason, healthy drinks such as freshly squeezed fruit juices, homemade lemonade, buttermilk and mineral water should be preferred besides water.
DO NOT stay hydrated while doing the exercise!
Water consumption should be taken into consideration while exercising in summer. 15 minutes before starting the exercise 1-1.5 cups, while exercising 10-15 minutes intervals should drink half a glass of water. In addition, nutrients that meet the body's water needs can be included in the nutrition program in hot weather.
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