Underlining that adequate water consumption has a great impact on general health and quality of life, especially in hot weather, our Nutrition and Diet Specialist said that an average adult should drink at least 2-3 liters of water a day in hot weather. 

Explaining that the need for fluid increases when the temperature is high, our expert said, "On average, an adult individual needs to drink at least 2-3 liters of water a day in hot weather. However, this amount may vary depending on the person's physical activity level, body weight and environmental conditions. "Increasing weight is an important part of a healthy lifestyle, and this becomes even more critical in hot weather," she said.

Hunger and Thirst Mechanisms Work Together

Stating that the hunger and thirst mechanisms work together, our expert said, "In a period of constant food consumption, the need for water is not realized. In this case, consuming too much food along with drinking less water will cause weight gain."

What are the benefits of water?

• Water Protects Joint Health and Keeps Organs Healthy

Our expert explained that the cartilage in the discs of the joints and spine contains 80 percent of water and that it is necessary to provide the water it needs to maintain joint health and be more resistant to impacts, and continued his words as follows:
Water supports the formation of saliva and mucus. Producing enough body secretions also helps keep organs healthy. "For example, in this way, our eyes do not lose moisture and problems such as dryness are prevented."

• Water Increases the Body's Oxygenation Capacity

Reminding that greater health problems such as fainting and heart problems may occur in cases of severe dehydration, our expert said: "A large percentage of the blood component is water. Excessive dilution of the blood is also a problem, but being fluid enough means that enough oxygen is delivered to our tissues. In a healthy, non-dehydrated body, balance is already spontaneous." occurs," she said.

• Water Moisturizes the Skin

Explaining that water keeps the skin barrier moist and provides strong protection against external damage, our expert said, "In hot weather, the skin loses more moisture. Drinking enough water maintains the moisture balance of the skin, increases its flexibility and gives a healthy appearance. In addition, moist skin wrinkles and ages late." she said.

• Water Helps Maintain Intestinal Function

Stating that water is needed for the digestive system to function properly and for the healthy progression of metabolic processes, our expert said, "Digestion and absorption of nutrients depends on water. Adequate hydration supports the functioning of the digestive system. Dehydration of the flora causes food not to move easily. If the body remains dehydrated, the body moves from its environment with its survival mechanism." "It draws water, and this includes the stool. If water is drawn from the stool, the result is constipation."

• Water Regulates Body Temperature

Water also has a critical role in regulating body temperature. "In hot environments, the body activates its self-cooling mechanism. It tries to cool the body by evaporating fluid from the skin layers (sweating). This causes further fluid loss and overheating. To get out of this cycle, it is necessary to prevent sweating by consuming sufficient water."

What Should Be Done to Increase Water Consumption?

Our expert made the following suggestions to increase water consumption, which is indispensable for general health:
"We can use applications on our smartphones or create our own reminders. If you have negative thoughts about the taste of water, we can add fresh fruits to some of the water you consume to improve its taste. We can increase consumption by using portable healthy bottles and keeping them in front of our eyes during the day at home or outside. Fluid intake is not just with water." Without neglecting water, you can support your fluid needs with mineral water and freshly squeezed vegetable drinks. To support your fluid needs, we can include foods such as watermelon, spinach, strawberries, cucumber, lettuce and apples in our menus.