Stay Hydrated: Why Water Should Be Your First Choice

MEDİCENTER TV / TÜRKİYE

Rising Temperatures Demand Smarter Hydration Habits

As summer temperatures rise across the globe, health experts are warning that hydration isn’t just a seasonal concern — it’s a daily necessity. Turkish nutritionist Hülya Yiğit, a Diet and Nutrition Specialist at Üsküdar University NPİSTANBUL Hospital, emphasizes that water should be the primary source of fluid intake, especially during hotter months.

Dehydration Can Impact Physical and Mental Performance

“About 60% of the human body is composed of water,” says Yiğit. “This water is distributed both within and outside the cells and plays a critical role in all metabolic and physiological processes.” She explains that daily water loss occurs naturally through the skin, lungs, and urinary system — making regular fluid replenishment essential.

Even a minor water deficit can result in major consequences. “Losing 3% of body fluid decreases blood volume and physical performance, while a 5% or greater loss can lead to dizziness, fatigue, and even breathing difficulties,” she notes. Yiğit recommends a daily intake of approximately 30 milliliters of water per kilogram of body weight — roughly 1.8 liters for a 60 kg person — though individual needs vary depending on temperature, physical activity, and metabolism.

Don’t Rely on Tea or Coffee to Meet Fluid Needs

Yiğit warns against substituting water with beverages like tea and coffee, which often have diuretic effects. “Scientific studies confirm that only plain water should be the primary source of hydration,” she explains. According to the 2022 Turkish Dietary Guidelines (TÜBER), daily hydration should include a minimum of 600 to 1500 ml of plain water. Other beverages — such as tea, coffee, low-fat milk, or juice — should be consumed in moderation and cannot replace water.

She further recommends making water more palatable for those who dislike its plain taste by adding natural flavors. “Adding lemon slices, mint leaves, or a stick of Ceylon cinnamon to your water can enhance its taste and antioxidant value, provided you have no chronic health conditions,” she suggests.

Drinking Water Is a Daily Responsibility

Yiğit underscores the importance of drinking water not only when you're thirsty but consistently throughout the day. “Hydration is not a reactive process. It’s proactive,” she says. Adequate water consumption supports immune function, maintains energy levels, and promotes overall wellness.

As global temperatures continue to climb, taking simple steps like increasing water intake can protect against heat-related illnesses and improve daily performance. In a world increasingly driven by coffee cups and soft drinks, this might be the reminder we all need: when it comes to hydration, there’s still no substitute for water.

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