1. Don't Leave Water Consumption to "Timing"
In summer, we lose not only water but also critical minerals like sodium and potassium through sweating.
• Suggestion: Drink water without waiting to feel thirsty. Aim to consume at least 2.5 - 3 liters of water per day.
• Tip: You can make drinking water more enjoyable by flavoring it with fresh mint leaves, sliced lemon, or strawberries.
2. Say Farewell to Heavy and Oily Foods
Fried foods, heavy pastries, and excessively spicy dishes increase body temperature and make digestion difficult. This causes you to feel much more tired in hot weather.
• Suggestion: Prefer boiling, grilling, or baking as cooking methods instead of frying.
• Alternative: Olive oil vegetable dishes and cold yogurt soups (like ayran aşı) for dinner are both light and refreshing options.
3. Benefit from the Colorful Power of July
Nature provides what we need according to the season. July fruits and vegetables are natural sources of hydration with their high water content.
• Watermelon and Melon: More than 90% is water, but portion control is necessary to balance sugar levels.
• Cucumber: It is a great edema reliever.
• Peach: Contains gut-friendly fibers.
• Purslane: One of the lightest and richest sources of Omega-3 in summer.
4. Don't Fall into the Caffeine and Sugary Drink Trap
Contrary to popular belief, iced teas, carbonated drinks, and excessive coffee consumption do not refresh the body. On the contrary, caffeine prepares the ground for dehydration by accelerating water excretion (diuretic effect).
• Suggestion: Instead of soft drinks, choose homemade sugar-free lemonade, fresh fruit juices (in moderation), or mineral water. Mineral water helps you regain the minerals lost through sweating.
5. Eat Little and Often
Eating too much in a single meal causes sudden fluctuations in blood sugar and post-meal heaviness.
• Suggestion: Keep main meals light, and keep your metabolism active with snacks like walnuts, almonds, or a bowl of yogurt.
6. Do Not Neglect Food Safety
July is the month when food poisoning is most common. High temperatures provide an ideal environment for bacteria to grow.
• Suggestion: Do not leave milk desserts, mayonnaise salads, meat, and poultry products outside. When eating out, ensure the freshness of buffet products.
Final Note: If you have a chronic condition (diabetes, hypertension, kidney failure, etc.), consult your doctor or our hospital's nutritionists before applying a summer diet.
We wish you a healthy, cool, and pleasant July!
Medical Review and Approval:
Dyt. Dila ABDİK
We wish you healthy days.
