How best to handle the heat. How to save yourself from the heat? How to bear the heat? Don't give up physical activity
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L UTB this year turned out to be a success - for several weeks now the temperature has been around 35 degrees. Of course, there is no doubt, one can only dream of such weather, because you can go to the river, sunbathe, swim and just relax. But, it’s good to do it on weekends, but what about working days, when such weather only depresses, you want to sleep all the time and the body simply refuses to work?
In order not to fall down at all, in spirit, and, to get pleasure from summer days, use our tips. We hope they will help you with this.
First, remember the main rule - on such hot days it is best to keep your head in the shade so that, God forbid, you do not get a sunstroke. To do this, buy a hat. It can be a neat straw hat, and an ordinary scarf, beautifully tied on the head. If you are into a sporty-youth style of clothing, do not forget about baseball caps or a bandana. These things will not only save you from the sweltering heat, but also give your look completeness and unusual charm. By the way, I would like to note that this year summer hats with small fields pulled up from behind and lowered in front, silk scarves, eight-wedge berets, decorated with straps in front are in fashion. Also this season, the fashionable colors of summer are pink, yellow, bright light green, as well as pastel colors.
Secondly, try to properly quench your thirst. Avoid sugary chilled drinks such as fanta and cola, they will do nothing but harm. In order to maintain water balance, follow the following rules: drink, preferably before you feel thirsty, so doctors recommend carrying a bottle of water with you or keeping it in a visible place so as not to forget to replenish water supplies on time. When exercising, it is recommended to drink before, during and after it. Preference should be given to hard water containing a large amount of potassium, magnesium and other electrolytes, because with sweat a large amount of these elements leave the body. You should not get carried away with drinks containing caffeine - it, like alcohol, accelerates dehydration. Finally, pure water can be a great substitute for water-containing vegetables and fruits, such as cucumbers, and at the same time you will get an additional portion of vitamins and minerals. In addition, do not forget about teas and kvass - these drinks can be your saviors. Everything is clear with kvass, you can buy it at every step. But tea can be prepared in advance. In the evening, brew tea without sugar. You can use fruit pieces as sweeteners.
Third, choose the right clothes. Stay away from dark colors for a while. Let it be sewn from natural fabrics, loose fit and, most importantly, comfortable. Think of sundresses, T-shirts and T-shirts. Light skirts are your choice. By the way, a great option: a mid-length tulip skirt (so named because of its inverted tulip shape) and a blouse, a loose jacket or topic, plus a cropped blazer. After work, the blazer can be removed, and business shoes can be changed for more frivolous ballet flats or sandals. Such skirts are sewn from a variety of materials that can be washed and cleaned only in dry cleaning. If you want to wear a light flowing skirt to work or to a business meeting, complement the ensemble with simple and strict accessories, avoid massive jewelry. Oh, and don't forget to wear a belt!
As for shoes, this season the heel remains in favor. But, nevertheless, we advise you to leave it for the evening, and for everyday shoes choose light and elegant clogs or sandals that will give you a certain element of romance.
Fourth, pay attention to your diet. For a while, you should stop using hot fatty and salty foods. Instead of hot hearty soups, it is better to cook light, low-fat first courses such as okroshka, beetroot, green borscht with sorrel. Meat, fish should also be eaten boiled in summer, with a side dish of fresh vegetables. As an option, grilled dishes are perfect - they are not fried in oil, and the taste is wonderful. If you choose lean meats for grilling, you will get the perfect summer meal. For example, veal skewers, especially if you do not abuse spicy sauces. For dessert - no pastries, cakes and other "pleasures of the stomach." It is best to give preference to desserts made from fruits and berries. As for drinks, you will have to give up your favorite coffee for a while, as caffeine only increases sweating. Of the drinks, it is better to give preference to green or mint tea - it will quench your thirst and only benefit the body. German experts recommend giving up cold beer and other alcoholic beverages in the heat. In their opinion, an adult should drink at least 2 liters of fluid daily in the heat. This is the minimum that allows you to restore the body's loss of water and minerals. Heavily chilled drinks are unhealthy, as is alcohol, which hits the head especially quickly in the heat.
Fifth, you should remember that in such weather you need to follow the basic rules for personal care. A cool shower or a simple wash with cold water will help you quickly relieve fatigue and tone up. Try, if possible, to extend the night rest for at least half an hour, take short breaks from work. To help the heart, put aside for a while (if possible) hard physical work, refrain from bathing or too intense sports. Pay special attention to your legs. On especially hot days, they often swell, swell, and become "cast iron". How can I help you? Contrast shower and douche. And at the end of the day, when fatigue is especially felt, it would be good to immerse your feet in a bowl of sea salt and mint for 15-20 minutes. And one more thing: spare yourself and your veins, let the most chic high-heeled sandals with jumpers cutting into the skin “outlast” the agonizing heat. As for cosmetics, in such weather, of course, you should not forget about its use. Only preference should be given to soft colors and manufacturers who specifically produce summer lines. So, you should always have wet wipes or tampons with you. From decorative cosmetics, it is best to choose instead of shadows - pencils based on microcrystalline waxes (they do not spread in the heat), waterproof mascara. As for lipstick, we advise you to replace it with a lip gloss that will play on your lips.
And finally, I want to say that you should not lose heart. Our summer is so short, so let's catch every moment and use it to the fullest!
Elderly people should always be attentive to their health, but in summer special care is required. Heat and humidity subject an already weakened organism to a severe test.
To protect against dehydration and heat stroke, especially if you suffer from chronic diseases and take various medications, there are a few simple tips you can follow. By changing your habits a little, you will be able to endure the summer heat more easily.
Here are some ground rules.
1. Ventilate the apartment as much as possible during cool hours. Close windows and curtains during hot weather. Try to stay in the least sunny areas and avoid drafts.
2. Use air conditioning whenever possible, but avoid temperature extremes as they can cause colds and sickness.
The ideal temperature in the house is 5-6 degrees less than outside.
It is also necessary to reduce the humidity of the room in order to breathe better. This helps to resume sweating, which lowers body temperature.
3. If you are using a fan, position it higher and do not point the airflow directly at you. It should be borne in mind that in very hot weather, the fan does not help much and can even warm up the room.
ON THE STREET
4. Go out only early in the morning and after sunset, if it's fresher. In no case do not leave the house from 11.00 to 18.00: at this time, the increased content of ozone and car exhaust gases make it impossible to breathe the air, which significantly increases the risk of feeling unwell.
Therefore, it makes sense to keep stocks of essentials at home so that in extreme heat you can not leave the house.
5. Wear comfortable, light and loose clothing in light colors, cotton, linen or other natural fabrics: dark colors and synthetic materials trap heat.
6. Cover your head and wear sunglasses. It is also necessary to protect the skin from burns with strong sunscreen for children.
7. If you have diabetes, go out into the sun very carefully, because you are less sensitive to pain and can burn out without noticing.
FOOD AND LIQUIDS
8. Drink plenty of water, even when you are not thirsty, the thirst sensitivity threshold - the body's "alarm signal" decreases with age and with the intake of certain medications.
You need to drink at least two liters of water per day (or 10 glasses), and even more if you sweat a lot
9. Avoid alcohol, coffee, and carbonated drinks containing sugar or caffeine. Alcohol and coffee have a diuretic effect and lead to the loss of body fluid, which is so necessary in the heat. Also avoid drinks that are too hot or too cold.
11. Eat plenty of fruits and vegetables, including fruit and vegetable purees. They contain a large percentage of water and are a natural source of vitamins and mineral salts.
MEDICINES
12. If you are taking medication for diabetes, high blood pressure, or cardiovascular disease, you should consult your doctor to "adjust" your medication.
13. If you suffer from broncho-pulmonary diseases, avoid walking during the hot time of the day. Drink plenty, preferably more than 10 glasses a day. Avoid sudden transitions from hot to cold. For example, if you're sweaty and enter an air-conditioned room, get dressed and try to breathe through your nose for at least the first few minutes.
ATTENTION!
14. If you feel headaches, weakness, fainting or pressure drops, immediately wet your face and head with cool water, lie down in a cool room, rest and, of course, ask for help.
These are some simple tips to help you avoid the negative effects of excessive heat. Have a nice summer!
Long live old people!
Summer is in full swing and many of us were looking forward to sunbathing, swimming and having a wonderful time outdoors. But, instead of winter and often spring worries about how not to freeze and not catch a cold, another problem comes up that causes a lot of inconvenience - how to survive the exhausting summer heat without harm to health? Since in this hot season the air temperature rarely drops below 45 ° C, we have only one thing left: to adapt and live in the conditions offered by nature. You can endure the heat without problems, adhering to simple rules of survival. No doubt, they will make your life much easier.
How to survive in abnormal heat without harm to health
"Eat" water
In the heat, “refuel” with water at any convenient moment, the body should not be thirsty. Of course, drinking pure water is preferable. However, if you are unable to drink the optimal 1.5-2 liters throughout the day, it is worth replacing the water with juicy fruits and vegetables: eat them as much as possible. It can be: tomatoes, cucumbers, melon, watermelon, etc. In addition, in this way your body will also be saturated with useful minerals and vitamins. Water can also be replaced with fruit and berry compotes, fruit drinks, hot green tea (but not from bags); the latter does an excellent job of regulating heat transfer.
Do not overload vessels
In the heat, take care of the vessels: in the sultry period it is better to give up coffee, completely eliminate the use of alcohol; dehydrating beer is also prohibited.
And, on the contrary, a five-minute rest every two hours (you can, for example, lie down) will be an excellent care for the vessels in the heat.
If the temperature outside the window is above +27°C, try every 30 minutes. drink a glass of water.
Periodically (if possible) cool your hands to the armpits in cool water. And the fair sex in the heat should not get carried away with makeup (spare your blood vessels, let the pores get the opportunity to breathe). What, on the contrary, should be taken care of (and men as well) is carrying thermal water with you. It will help moisturize the skin.
What to go out in
It is clear that in the unbearable heat you want one thing: to minimize the amount of clothes on yourself both at home and when you appear in public. Of course, you are unlikely to be understood correctly if you come to work in a swimsuit, but still, we can all help ourselves in terms of clothing. Just stock up for the summer with good quality clothes and certainly from natural fabrics. So your skin will be able to "breathe". But still, if possible, try to minimize the amount of clothing: replace trousers with skirts, sundresses, and T-shirts with T-shirts.
In your free time or on weekends, going to the park, for example, try to walk barefoot on the grass more. As you know, there are many points on our feet that are responsible for the quality work of internal organs. Walking barefoot contributes to the "grounding" of these points, after which the blood circulates better in the body, its tone increases, and the cells begin to renew themselves more intensively.
And, of course, when going out, do not neglect a hat and sun protection cosmetics.
In the summer heat, you should forget about diets, as they weaken the body, which can result in fainting or worse consequences. By drinking plenty of water every day and including vegetables and fruits in your menu, you will lose weight without dieting.
In the heat, it is worth protecting your body from excessive physical exertion: at this time, the heart is already working in an enhanced mode.
But if hard work is still necessary, it is better to deal with it early in the morning.
Of course, you can minimize the unpleasant moments associated with the inevitable summer heat by being attentive to your own health. Never forget about the dangers of sun and heat stroke and be healthy!
Not a single summer in Belarus passes without at least a couple of weeks of heat, bringing sleepless nights, heat strokes and sunburn. Therefore, it is important to know how it is easier to endure high temperatures. In the tips below, life experience is combined with science, which makes them almost trouble-free.
Cooling ourselves down
The human body changes temperature in two ways: either by heating up in different ways, or by cooling and giving off heat to the environment.Our main task in the heat is to warm up to a minimum and give maximum heat. In addition to light-colored clothing, drinking plenty of water, and cold baths, there are many other, much less obvious, ways to escape the heat.
Eat less high-calorie and heavy food: the longer the food is digested, the more heat the body produces. The same harmful effect in the heat is given by energy and metabolic stimulants, which include coffee. Moving (and therefore warming up) in the heat also costs less.
Let's move on to the second part of the plan - to "distribute" as much heat as possible. Heat is transferred from hot to cold, and as soon as the temperature of the surrounding air exceeds your body temperature, you will begin to heat up. At the same time, the average temperature of the skin surface is not at all 36.6 ° C, but 32-34 degrees. So the critical temperature, after which you are no longer able to cool down on your own, can be considered a heat of 32 ° C.
At this temperature, only two ways remain for cooling: evaporation and contact with objects colder than the body. That is why sweat, one of the main irritants in the heat, is also the main savior of the body from overheating.
Water, evaporating from the surface of the skin, cools it, so it is better not to wipe the sweat. It is also useful to wipe yourself with water, wrap yourself in a wet cloth and wear wet clothes (be careful not to sit in a draft). Wet hair cools the head well.
To cool from the inside, provide cold access to the blood vessels where they are close to the surface of the skin: on the neck, wrists, ankles. For example, by dipping your feet in a basin of cold water, you will gradually cool your whole body through blood circulation.
And, contrary to stereotypes, in the heat it is better to drink not ice water, but hot tea. The heat of the tea will cause the body to start the "active mode" of the cooling system and increase sweating. In addition, you will not waste energy on heating cold water in the stomach.
Unlike heavy meals, you can indulge in spicy dishes: like tea, they stimulate sweating, supporting the fight against heat, and also trigger the production of endorphins to make the fight more fun.
Cooling the air
Intense heat will help to transfer not only the air conditioner, but also a conventional fan. To really cool a room, freeze a few bottles of water and then place ice right in front of a fan. A stream of life-giving cold will be provided for at least an hour.
Photo: starik-pahabich.livejournal.com
To make it easier to breathe indoors in the heat, humidify the air. The easiest way is to arrange open dishes with water in the room. You can also hang wet towels everywhere and renew them as the water evaporates. But it is better to open the windows for ventilation only at night, and keep them closed and curtained during the day - it will be cooler in the room.
If sitting during the day with the windows closed is not an option, then open two windows at different ends of the room and direct the fan not towards you, but out the window: it will distill the air and lower the temperature. It makes sense to close the windows on the south side of the house with white paper or cloth: direct sunlight will not enter the room and raise the temperature less.
As much as possible, reduce the use of electrical appliances: even the TV heats the air to a minimum, not to mention incandescent lamps and computers. Therefore, it makes sense to turn off the hot coil in the bathroom if you are not using it.
For those who were lucky enough to spend hot days and nights next to the air conditioner, we remind you: in order not to harm your health, the difference between room temperature and that set on the air conditioner should not exceed 5-7 degrees. Even if during the day in the office there is a "bath" at 30 ° C and there is a great temptation to turn on "full cold" - it is better to set it to about 20-25 ° C, but not to catch a cold.
We cool the water
Not everyone is ready to drink tea and sweat, and it is difficult to deny yourself soft drinks in the heat. A bottle of water bought at a kiosk will need to stand for at least half an hour in the freezer to become ice-cold, and much more time in a regular refrigerator.The problem is that both there and there a bottle of water or a can of drink directly comes into contact only with cold air, which has a very low thermal conductivity, which means that it exchanges temperature with the can more slowly.
But water has excellent thermal conductivity. In order to lower the temperature of the drink in a jar from 20-25 ° C to 5-10 ° C in a few minutes, leave it in a container filled with salt water with ice. So ice with the help of water will exchange temperature with the jar much faster, and salt will lower the freezing point of water below zero.
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If it is not possible to arrange such experiments, you can do it easier: wrap a bottle or jar with a wet paper towel (cloth, napkin) and leave it in the refrigerator or freezer for 10-15 minutes. The temperature will drop almost as quickly as in the previous example, again thanks to the water.
If you don’t have a refrigerator at work, get a little less than half a bottle of water at home and leave it to freeze in the freezer on its side, and in the morning add water and take it with you. The ice in the bottle will cool the liquid for several hours.
Facilitate sleep
Sleep as low as possible: the coolest air accumulates closer to the floor. To cool bedding, put it in tight bags in the freezer and take it out right before going to bed, then the pleasant coolness is just enough to fall asleep.A wet sheet instead of a blanket can also help cool the skin with evaporation. And if you are too lazy to make your bed anew every evening, just leave bottles or a heating pad with ice under the covers (most importantly, do not forget to take it out and warn the household).
