In the summer months, body temperature rises due to the increase in temperature and humidity; our metabolism tries to adapt to this situation. In addition, our body loses water and minerals with sweating in hot weather. When all these changes are combined with unhealthy and improper nutrition, health problems such as dizziness, fainting and nausea may occur. Stating that the body temperature increases due to the increase in temperature and humidity during the summer months, Dietitian Hande Güngör from Medicana Health Group Nutrition and Diet Department said that the rising body temperature can cause damage to the brain and other vital organs.
Stating that although metabolism tries to keep body temperature in balance by sweating, body temperature cannot be kept in balance only by sweating in extreme heat, Dietitian Hande Güngör from Medicana Bursa Hospital Nutrition and Diet Department said, “In addition, obesity, high fever due to any disease, excessive fluid loss (dehydration), heart disease, mental and nervous illness, alcohol and drug use, and the use of certain medications (such as blood pressure lowering agents, diuretics) are among other factors affecting sweating in hot weather. In such cases, increased body temperature can cause damage to the brain and other vital organs. One of the most important ways to increase the adaptability of metabolism in hot weather is nutrition. In particular, at least 12-14 cups of fluid should be consumed every day, even if there is no feeling of thirst. Drinks containing caffeine, alcohol and large amounts of sugar should not be consumed as they cause more fluid loss from the body. Although drinking water is essential for fluid intake, milk, fruit juice, herbal teas such as linden and rosehip, fruit and vegetable juices, plain mineral water should be preferred instead of caffeine-containing beverages such as coffee, tea, sugary and carbonated drinks. If fluid intake is restricted by the doctor or diuretic medication is used, it is necessary to consult the relevant doctor.”
Pay attention to nutrition
Stating that in order to prevent the loss of fluids and minerals that increase with sweating, it is necessary to take more fluids and minerals than usual, Dietitian Hande Güngör said, “Minerals such as sodium, calcium, potassium and magnesium are largely lost with sweating. In order to prevent mineral losses, it is necessary to eat a diet rich in sodium sources such as cheese, olives, nuts, calcium sources such as eggs, milk and dairy products and dark green leafy vegetables, potassium sources such as bananas, chard, potatoes, and legumes, whole grains, almonds, carrots, dates, sunflower and bananas. Support should be taken from seasonal vegetables and fruits with high water content. Raw consumption of water-rich foods such as cucumber, lettuce, zucchini, cantaloupe, watermelon, lemon, pineapple, strawberry, grapes, which are prominent in the summer season, supports meeting the fluid need. Very cold and icy drinks should not be preferred as they may cause stomach cramps. If such foods are to be consumed, they can be consumed slowly and in small portions. Plenty of vegetables and fruits should be consumed to increase body resistance and ensure that the body gets enough vitamins and minerals. Good washing of all vegetables and fruits is important for food safety. Consumption of fatty foods and deep-fried foods should be avoided and vegetable oils should be used in cooking. When cooking food, healthy cooking methods such as boiling, grilling, cooking in its own juice or in little water should be applied instead of frying and roasting. Consumption of food sold outside and in the open should be avoided, foods with the risk of spoilage should not be kept in the open, and hygiene rules should be observed during the preparation and cooking of food. Plant-based nutrition should be preferred to prevent food poisoning. A healthy summer can be spent by paying attention to these nutrition recommendations during the hot summer months.”
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