{"id":1847,"date":"2026-03-10T17:07:09","date_gmt":"2026-03-10T17:07:09","guid":{"rendered":"https:\/\/odakhaber.site\/?p=1847"},"modified":"2026-03-10T17:07:09","modified_gmt":"2026-03-10T17:07:09","slug":"ramazanda-su-tuketimi-rehberi-iftar-ve-sahur-arasinda-dogru-strateji","status":"publish","type":"post","link":"https:\/\/odakhaber.site\/?p=1847","title":{"rendered":"Ramazan\u2019da Su T\u00fcketimi Rehberi: \u0130ftar ve Sahur Aras\u0131nda Do\u011fru Strateji"},"content":{"rendered":"\n<p><strong>10 Mart 2026<\/strong>&nbsp;\u2013 Uzun s\u00fcreli a\u00e7l\u0131k ve susuzlu\u011fun ya\u015fand\u0131\u011f\u0131 Ramazan ay\u0131nda, v\u00fccudun s\u0131v\u0131 dengesini korumak sa\u011fl\u0131\u011f\u0131n temel anahtar\u0131n\u0131 olu\u015fturuyor. Medicana Sa\u011fl\u0131k Grubu\u2019ndan&nbsp;<strong>Uzm. Dyt. Ay\u00e7a Sena Y\u0131lmaz<\/strong>, iftar ile sahur aras\u0131ndaki s\u00fcrede su t\u00fcketiminin planl\u0131 bir \u015fekilde yap\u0131lmas\u0131n\u0131n kritik oldu\u011funu vurgulad\u0131.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">V\u00fccudun %55-60&#8217;\u0131 Su: S\u0131v\u0131 Eksikli\u011fi Belirtilerine Dikkat<\/h3>\n\n\n\n<p>V\u00fccut s\u0131cakl\u0131\u011f\u0131n\u0131n d\u00fczenlenmesinden toksinlerin at\u0131lmas\u0131na kadar suyun ya\u015famsal g\u00f6revlerini hat\u0131rlatan Uzm. Dyt. Y\u0131lmaz, yetersiz s\u0131v\u0131 al\u0131m\u0131n\u0131n yol a\u00e7abilece\u011fi sorunlar\u0131 \u015f\u00f6yle s\u0131ralad\u0131:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Halsizlik ve ba\u015f a\u011fr\u0131s\u0131,<\/li>\n\n\n\n<li>Konsantrasyon g\u00fc\u00e7l\u00fc\u011f\u00fc ve ba\u015f d\u00f6nmesi,<\/li>\n\n\n\n<li>Kab\u0131zl\u0131k ve tansiyon d\u00fc\u015f\u00fckl\u00fc\u011f\u00fc,<\/li>\n\n\n\n<li>A\u011f\u0131z kurulu\u011fu ve koyu renkli idrar.<\/li>\n\n\n\n<li>\u00a0&#8220;G\u00fcn boyunca su t\u00fcketilmedi\u011finde v\u00fccut terleme, solunum ve idrar yoluyla s\u0131v\u0131 kaybetmeye devam eder. Bu kay\u0131plar yerine konmad\u0131\u011f\u0131nda\u00a0<strong>hafif dehidratasyon<\/strong>\u00a0dedi\u011fimiz s\u0131v\u0131 eksikli\u011fi ortaya \u00e7\u0131kabilir.&#8221;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">En Yayg\u0131n Hata: \u0130ftarda H\u0131zl\u0131 ve A\u015f\u0131r\u0131 Su \u0130\u00e7mek<\/h3>\n\n\n\n<p>Ramazan\u2019da yap\u0131lan en b\u00fcy\u00fck hatalardan birinin iftar an\u0131nda mideye y\u00fcklenerek su i\u00e7mek oldu\u011funu belirten Y\u0131lmaz, \u015fu uyar\u0131da bulundu:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>&#8220;V\u00fccut k\u0131sa s\u00fcrede y\u00fcksek miktarda s\u0131v\u0131y\u0131 verimli \u015fekilde kullanamaz. Mideyi yormamak i\u00e7in suyu yava\u015f ve kontroll\u00fc i\u00e7mek \u00f6nemlidir. \u0130ftarda \u00f6nce 1\u20132 bardak su i\u00e7mek, ard\u0131ndan \u00e7orba ile hafif bir ba\u015flang\u0131\u00e7 yapmak sindirim sistemini rahatlat\u0131r.&#8221;<\/p>\n<\/blockquote>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">G\u00fcnl\u00fck 2,5 Litrelik Su Takvimi<\/h3>\n\n\n\n<p>Sa\u011fl\u0131kl\u0131 bir yeti\u015fkinin g\u00fcnl\u00fck&nbsp;<strong>2\u20132,5 litre (yakla\u015f\u0131k 8\u201310 bardak)<\/strong>&nbsp;su ihtiyac\u0131 oldu\u011funu belirten Uzm. Dyt. Y\u0131lmaz, bu miktar\u0131n iftar ve sahur aras\u0131na nas\u0131l yay\u0131lmas\u0131 gerekti\u011fini \u015fu \u015fekilde planlad\u0131:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><td>Zaman Dilimi<\/td><td>\u00d6nerilen Miktar<\/td><\/tr><\/thead><tbody><tr><td><strong>\u0130ftar S\u0131ras\u0131nda<\/strong><\/td><td>1-2 Bardak<\/td><\/tr><tr><td><strong>\u0130ftar Sonras\u0131nda<\/strong><\/td><td>4-5 Bardak<\/td><\/tr><tr><td><strong>Sahurda<\/strong><\/td><td>2-3 Bardak<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>S\u0131v\u0131 Deste\u011fi Sa\u011flayan Di\u011fer Besinler:<\/strong>&nbsp;Suya ek olarak \u00e7orba, ayran, kefir, s\u00fct ve su oran\u0131 y\u00fcksek sebze-meyveler de g\u00fcnl\u00fck al\u0131ma katk\u0131 sa\u011flar.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Sahurda Susuzlu\u011fu Tetikleyen G\u0131dalardan Ka\u00e7\u0131n\u0131n<\/h3>\n\n\n\n<p>Sahurun g\u00fcn boyu susuzluk hissini azaltmada kilit rol oynad\u0131\u011f\u0131n\u0131 belirten Y\u0131lmaz, sahur sofralar\u0131 i\u00e7in \u015fu tavsiyeleri verdi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ka\u00e7\u0131n\u0131lmas\u0131 Gerekenler:<\/strong>\u00a0Salamura \u00fcr\u00fcnler, tur\u015fu, tuzlu peynirler, i\u015flenmi\u015f g\u0131dalar, a\u015f\u0131r\u0131 baharatl\u0131 yemekler ve k\u0131zartmalar.<\/li>\n\n\n\n<li><strong>Tercih Edilmesi Gerekenler:<\/strong>\u00a0Yumurta, yo\u011furt, tam tah\u0131llar ve sebzeler.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Kafein ve \u00c7ay T\u00fcketimine S\u0131n\u0131rlama<\/h3>\n\n\n\n<p>\u0130ftar sonras\u0131 yo\u011fun \u00e7ay ve kahve t\u00fcketiminin susuzlu\u011fu art\u0131rabilece\u011fini belirten Uzm. Dyt. Ay\u00e7a Sena Y\u0131lmaz:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>&#8220;Kafein i\u00e7eren i\u00e7ecekler idrar s\u00f6kt\u00fcr\u00fcc\u00fc etkiye sahip oldu\u011fu i\u00e7in v\u00fccuttan s\u0131v\u0131 kayb\u0131n\u0131 art\u0131rabilir. Bu nedenle iftar sonras\u0131 \u00e7ay ve kahve t\u00fcketimi s\u0131n\u0131rl\u0131 tutulmal\u0131d\u0131r,&#8221; dedi.<\/p>\n<\/blockquote>\n\n\n\n<p><a href=\"https:\/\/www.sondakika.com\/saglik\/haber-ramazan-da-su-tuketimi-onemli-19642330\">https:\/\/www.sondakika.com\/saglik\/haber-ramazan-da-su-tuketimi-onemli-19642330<\/a><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>10 Mart 2026&nbsp;\u2013 Uzun s\u00fcreli a\u00e7l\u0131k ve susuzlu\u011fun ya\u015fand\u0131\u011f\u0131 Ramazan ay\u0131nda, v\u00fccudun s\u0131v\u0131 dengesini korumak sa\u011fl\u0131\u011f\u0131n temel anahtar\u0131n\u0131 olu\u015fturuyor. Medicana Sa\u011fl\u0131k Grubu\u2019ndan&nbsp;Uzm. Dyt. Ay\u00e7a Sena Y\u0131lmaz, iftar ile sahur aras\u0131ndaki s\u00fcrede su t\u00fcketiminin planl\u0131 bir \u015fekilde yap\u0131lmas\u0131n\u0131n kritik oldu\u011funu vurgulad\u0131. V\u00fccudun %55-60&#8217;\u0131 Su: S\u0131v\u0131 Eksikli\u011fi Belirtilerine Dikkat V\u00fccut s\u0131cakl\u0131\u011f\u0131n\u0131n d\u00fczenlenmesinden toksinlerin at\u0131lmas\u0131na kadar suyun ya\u015famsal [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":1848,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[39],"tags":[],"class_list":["post-1847","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik-haberleri"],"jetpack_featured_media_url":"https:\/\/odakhaber.site\/wp-content\/uploads\/2026\/03\/saglikli-oruc-icin-en-onemli-adim-bol-su-icme-19642275_amp.jpg.webp","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/posts\/1847","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/odakhaber.site\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1847"}],"version-history":[{"count":1,"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/posts\/1847\/revisions"}],"predecessor-version":[{"id":1849,"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/posts\/1847\/revisions\/1849"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/media\/1848"}],"wp:attachment":[{"href":"https:\/\/odakhaber.site\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1847"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/odakhaber.site\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1847"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/odakhaber.site\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1847"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}