"These Foods Will Help Quench Your Thirst on Hot Summer Days!"

During the summer season, undoubtedly, most of us experience increased thirst due to sweating and fluid loss. To ensure that all cells in the body function properly, it's necessary to maintain a certain percentage of water. Registered Dietitian Buket Ertaş, who points out that weakness, fatigue, joint pain, headache, constipation, and even an inexplicable craving for food can be signs of dehydration, says, "On hot days, we should certainly satisfy our thirst with plenty of water and mineral water. However, it's also essential to choose the right foods to preserve and even contribute to the existing hydration," she added.
Yeditepe University Kozyatağı Hospital's Nutrition and Diet Specialist, Buket Ertaş Sefer, emphasizes the importance of reducing the consumption of caffeinated beverages, which can accelerate fluid loss. She explains, "Beverages that we describe as diuretic increase urine output from the body. Although it may seem like you are consuming fluids, in reality, it causes fluid loss. Another important factor is physical activity. During physical activity, increased respiration leads to increased water loss. Therefore, it is essential to closely monitor water and mineral water intake, especially on days when sports are performed." 
Dietitian Sefer also points out that certain foods can be beneficial in quenching thirst and elaborates on these foods that we can include in our meals. 

"Pumpkin: Low in Calories and High in Water Content"

Dietitian Sefer highlights the significance of pumpkin in both weight management and thirst quenching, thanks to its nearly 95% water content and low calorie count. She adds, "Especially the antioxidants it contains, such as lutein and beta-carotene, have significant benefits for overall health and eye health. It surpasses fruits in contributing to hydration because it doesn't contain sugar."

"Cucumber also Helps in Removing Toxins from the Body"

Dietitian Sefer, another indispensable vegetable rich in 95% water content, cucumber, and its benefits during the summer months, stating, "We should all be familiar with the importance of moisturizing and rejuvenating the skin, especially. Applying cucumber peels to our faces has been a long-standing practice. Cucumber not only contains 95% water but is also rich in anti-inflammatory compounds that help eliminate toxins from the body and reduce skin irritation. Its low-calorie content, taste, and high water content make it a must-have in summer salads and evening snacks."

"Choose Watermelon for Breakfast"

Watermelon, the most preferred fruit during the summer months, is also a staple in diets. Dietitian Sefer explains that watermelon, with its 92% water content, also contains lycopene and other rich antioxidant compounds. She emphasizes the need for caution, especially for diabetic individuals when consuming this fruit. "Watermelon can be consumed cold and helps alleviate the feeling of heat. However, it's important to pay attention to its sugar content. 
Since it contains fructose, its consumption should be limited, especially for diabetic individuals or those with difficulties in regulating blood sugar levels. Consuming fruits with high water content like watermelon when feeling hungry in individuals at risk of hypoglycemia can both raise blood sugar and provide cooling, which may have disadvantages in blood sugar regulation. The safest way to consume watermelon is in the form of a slice along with breakfast," she advises. 

"Peaches Also Extend the Feeling of Fullness"

Dietitian Sefer, a refreshing summer fruit, peaches, with a water content of around 89%, stating, "Due to its high fiber content, peaches also extend the feeling of fullness. Moreover, it provides benefits in protecting against chronic diseases such as diabetes, thanks to its content of chlorogenic acid. The key here is portion control. We can use our daily fruit allowance with one medium-sized peach," she said.

"The Fiber Content of Tomatoes and Lettuce is Also Very High"

Lettuce with a water content of 96% and tomatoes with a water content of 94% are fantastic companions to summer meals. Dietitian Sefer reminds us that both of these vegetables can help reduce the feeling of thirst. She says, "It's possible to make summer salads with a variety of vegetables and fruits, including these two. Lettuce, in particular, is known to contribute to bone health and the immune system, thanks to its content of vitamins K and A. Tomatoes, rich in lycopene, also extend the feeling of fullness due to their high fiber content."

"When Consuming Coconut Water, Read the Labels"

Buket Ertaş Sefer, a Nutrition and Diet Specialist at Yeditepe University Hospitals, mentions that coconut water has a water content of up to 95%, making it highly effective for hydration. She adds, "In addition to its water content, it provides mineral support through the presence of sodium and potassium. Therefore, it is recommended for rehydration, especially in athletes during the post-workout recovery period. However, when consuming it, it's essential to read the labels and avoid mixtures with added sugars."

"Celery and Celery Stalks"

"Nutritionist Sefer mentions that celery, which is found in detox formulas due to its low calorie and 95% water content, can help alleviate thirst even though it is not a summer vegetable. Celery is quite nutritious due to its high vitamin K, folate, and potassium content and can also assist in weight management. However, cooking celery briefly or consuming it raw can maximize its benefits."