How to save yourself from the heat? How to bear the heat? How to easily endure the heat: simple rules for survival How to endure the heat

Heat often leads to a deterioration in well-being and general condition. It is especially difficult for the elderly and sick people. A prolonged increase in ambient temperature reduces immunity and exacerbates chronic diseases.

According to the head of the cardiological center of the Pervomaisky district, a cardiologist of the highest category Natalia Doroshevich, the following tips should help with the heat:

1. Wear clothes and underwear made from natural fabrics. Outerwear should be light in color, loose. Synthetic and tight-fitting clothing creates a greenhouse effect and contributes to overheating of the body, making it difficult to breathe.

3. Compulsory headgear from natural fabrics - linen, cotton, chintz - light in color and free.

4. As much as possible reduce sun exposure, outdoors in the daytime. You can not work hard physically, you should temporarily stop playing sports. It is best not to use public transport if possible.

5. Necessary drink more liquid, carry water. Drink it and periodically wet your face and hands. To normalize electrolyte metabolism, it is advisable to drink mineral water, freshly squeezed juices, water with lemon, green tea - cool or at room temperature. Cold liquid provokes diseases of the throat, and also contributes to overheating of the body. The cooling of the stomach causes a rush of blood to the outer skin and leads to overheating. It is strictly forbidden to drink alcohol, coffee, sweet carbonated drinks, as they contribute to dehydration, increased blood pressure, blood glucose.

6. It is recommended to include in the diet more fresh vegetables and fruits. It is necessary to refuse food salty, fried, smoked, fatty. Fat contributes to overheating of the body. The best cooking methods are boiling, stewing or baking.

7. In the apartment it is recommended to roll carpets, woolen bedspreads. Daily follows do wet cleaning. You can arrange containers with water around the rooms, since dust contributes to an increase in the temperature in the room by 2-3 degrees. It is better to hang the windows with light curtains.

9. Avoid excessive use of cosmetics and creams, as they interfere with the normal functioning of the skin.

10. People suffering from cardiovascular diseases, diabetes need regular medication intake prescribed by your doctor.

High ambient temperatures combined with high humidity can cause overheating or heat stroke. Heatstroke- this is an acute painful condition caused by overheating of the body as a result of prolonged exposure to high environmental temperatures. Overheating can occur as a result of direct exposure to sunlight on the head. It is called sunstroke.

Particularly prone to overheating people who suffer from cardiovascular diseases, atherosclerosis, hypertension, heart disease, obesity, endocrine disorders, vegetative-vascular dystonia.

Mild heat stroke: general weakness, headache, nausea, increased heart rate and respiration, dilated pupils.

Average degree of heat stroke: severe adynamia, severe headache with nausea and vomiting, stupor, uncertainty of movements, sometimes unconsciousness, increased heart rate and respiration, fever up to 39-40 degrees.

Severe form of heat stroke: develops suddenly, there may be changes in consciousness from mild to coma, convulsions, hallucinations, fever up to 41-42 degrees. Cases of sudden death are possible. Mortality is 20-30 percent.

First aid:

• immediately remove the victim from the overheating area
• put in an open area in the shade
• let inhale the vapors of ammonia from cotton wool
• free from outerwear
• wet your face with cold water, pat your chest with a wet towel
• put a bubble of cold water on your head
• provide artificial ventilation
• call an ambulance.

In fact, the same should be done with heat or sunstroke. in children.

Svetlana Borisenko.

Summer is in full swing! Although it pleases us with warm, sunny weather, which we so lack in winter, however, more and more often we are faced with sharp temperature fluctuations and periods of heat and heat. People living in temperate latitudes are not used to such high temperatures, so they react to heat worse and harder than those who live in warm and hot regions of our planet. Many modern homes are equipped with air conditioners to help control and maintain indoor temperatures at a comfortable level, but most people live without air conditioning.

How to endure periods of hot weather with the least harm to health and the greatest comfort for the body? To answer this question, let's find out why heat and high ambient temperatures are dangerous? First of all, heat is dangerous by overheating, when heat stroke can occur. Some of you have witnessed when someone fainted briefly while under the scorching rays of the sun (in line or on the beach, for example). This condition is popularly called "sunstroke", which in another way can also be called heat stroke or overheating. Most often, children and older people overheat, because the temperature exchange of their body has certain errors compared to the exchange of a healthy adult. However, even the strongest hero can overheat in the heat and "fail" for a certain period of time. We will discuss the signs of overheating a little later, but for now, remember the following rule:

Rule number 1: In hot and hot weather, try to stay as little as possible in open sunlight, as well as in rooms where there is no regular rapid exchange of air inside and the air temperature rises above the ambient temperature outside.
Many people spend hot time indoors, so it is important that indoor air circulation is constant and regular.

Rule #2: Maintain good air circulation in the room where you spend your time in the heat.
To improve air circulation, use hair dryers and fans that can be attached to the ceiling (often chandeliers are sold with fans and it is appropriate to have such chandeliers in the summer) or on a tripod in a place where air exchange is not difficult. Try to keep interior doors open so air can circulate from one room to another. Remember that cold air is heavier, so the lower floors of the house and the basement are always cooler than the upper ones. If you are not using basement rooms, then keep the door to the basement room tightly closed to prevent cool air from escaping. In the evening, when the heat subsides, open all the windows or at least the vents and try to keep them open until the morning. Close the windows as the sun rises, and use thick curtains and blinds to prevent the room from heating up inside.

Rule #3: Eliminate additional sources of heat.
There may be many electrical appliances and equipment in your home that, using energy, lead to heating of the external environment. These are light bulbs, first of all, with which you illuminate the room. Try to turn on the light as needed and do not use additional lighting unless it is absolutely necessary.
Many electrical appliances heat the air in the room (computer, TV, electric stoves, irons, etc.), as well as a gas stove on which you cook food. Use these household appliances with restriction, only when necessary. In hot weather, it is not necessary to eat hot food, and fresh vegetables and fruits will bring much more benefits and allow you to avoid additional heating of the room.

Rule number 4: Constantly move in an apartment or house from warmer to cooler corners.
As I mentioned above, cold layers of air are heavier, so the basement and lower floors are cooler than the upper floors. If you live at the level of one floor, use the floor. Lay a rug or blanket on the floor and spend the hottest part of the day on it. You can also sleep on the floor at night.

Rule #5: Create your own "cooling system".
In the absence of a portable or central air conditioner, indoor air can be cooled using "home appliances". For example, place a running portable fan in front of a bowl, saucepan, or box filled with ice cubes. Since the refrigerator in your home works one way or another, use the freezer to make ice. If there is no ice, use cold tap water.
Dry heat, when the humidity is low, is easier to bear than heat when the humidity is high. However, too low humidity leads to dry skin, poor body heat transfer, and damage to the upper respiratory tract. Modern air conditioners, especially centralized ones, are equipped with an automatic air humidification system that allows you to maintain indoor humidity in a comfortable zone. Portable humidifiers can help people who don't have air conditioners or older air conditioners in their home.

Rule #6: In hot weather, wear as little clothing as possible.
If you are at home, you can take off your clothes, leaving in underwear or naked. If you're out and about, try to wear light, loose-fitting clothing, preferably in light colors. The head should also be covered with a scarf, panama hat, a hat, preferably with large, wide brim. When outdoors, try to be in the shade. Avoid wearing synthetic clothing and tight underwear. Protect your face from sunburn and always wear sunglasses.

Rule number 7: Keep the water-salt balance at a normal level, or in other words, keep your body hydrated.
The human body has a unique ability to maintain the water-salt balance at a good, stable level for a long period of time. The exceptions are children, especially those under 10 years of age, whose metabolism is increased, so they easily lose fluid from the body, and older and older people, in whom, on the contrary, the metabolism is slow, and the saturation of the body with water is slower. These categories of people are exposed to overheating and dehydration more often than healthy adults. Often sick people, especially those suffering from cardiovascular, pulmonary and renal diseases, are at serious risk of heat stroke and loss of large amounts of water.
When it's hot, we urinate less, but we sweat more. This is how the self-defense mechanism works, when the skin takes on the important function of heat transfer and, with the release of sweat, protects the body from overheating. Therefore, it is extremely important to keep the skin clean! Try to take warm showers as often as possible. It is enough to rinse the body with warm or cool water without frequent use of soaps and other cleansing agents. Frequent use of soap can damage the skin.

How much liquid should be taken in the heat? There is a lot of controversy on this issue and in different sources you can find different amounts of liters or glasses recommended by different people. Some advocates of drinking plenty of water argue that animals consume a lot of water, that our body consists of 60% water, and the brain contains 85% water.
Firstly, animals drink water only when they feel thirsty, since in the animal world many processes are very rational and are closely related to the instincts of self-preservation, which are "blunted" in many people by their thinking. The same can be said about the plant world: fill a flower pot with water, you will rather kill it than help it, because the plant will absorb only the amount of water that it needs. The feeling of thirst is the best indicator of whether a person needs liquid or not. Even in the heat, it is necessary to take as much liquid as the body requires.
Secondly, water, liquid, entering the body, is not absorbed immediately, that is, even with severe dehydration of the body, its saturation with water in a matter of minutes and even hours will not happen. Water in the human body is involved in the first place (the very first link of its use) in the temperature metabolism of the body. If the body overheats, excess energy is released through the process of sweating and the body cools down. Therefore, when you are engaged in physical activity or you have an increased metabolism (for example, with an overactive thyroid gland), you begin to sweat, while losing body fluid. When you sweat, you rarely urinate because your body is already losing water through the skin.
The absorption of water in the gastrointestinal tract, mainly in the large intestine, takes place at a certain rate, in a certain volume, so excess water is excreted through the intestines, kidneys and skin. The above means that in hot weather, if you are engaged in physical work or suffer from one or more metabolic diseases, you need additional fluid intake. Children and older adults should also take in more fluids in hot weather. Since older people have a difficult bowel function and these people often suffer from constipation, it is important to take more food containing fiber, as it increases intestinal motility and improves colon cleansing from toxins.
In some sources you will find the statement that to maintain health you need to drink at least 8 glasses of water (up to 2 liters of water) per day, however, such a statement is based only on theoretical assumptions, and not on scientific facts. With food you get up to 1 liter of water. Your body produces 600-700 ml of water as a result of chemical reactions. The body can excrete up to 2-2.5 liters of water in different ways. Excretion of water through the skin (sweating) and the respiratory system (breathing) largely depends on your physical activity. The less you move, the less fluid you lose. Therefore, an additional load of the body with water during a sedentary lifestyle (which many older people suffer from) can lead to a negative reaction - a large load on the urinary and cardiovascular systems. Water poisoning is quite possible, only few people talk about it.

In the heat, it is important to move as little as possible and engage in physical activity. It is not for nothing that in many countries, after eating in the afternoon, people traditionally relax, enjoying daytime sleep (siesta). Digestion, although it requires additional energy from the body, however, leads to the activation of many internal organs, and in hot weather, physical activity immediately after eating can lead to overheating of the body, which is why a little rest and even sleep is recommended.
Water is essential for the human body. Some nutritionists advise not to wait for the feeling of thirst, because supposedly this can wait until serious dehydration. This is not a completely accurate statement. The feeling of thirst appears with a loss of 0 to 2% of the total volume of body water, and at 2% you want to drink a lot! Symptoms of dehydration (weakness, fatigue, apathy, loss of appetite, difficulty in performing physical activity) appear with a loss of 4% or more of body water. So feeling thirsty (not extreme thirst) is indeed one of the best indicators that our bodies need fluids (not just water).
Why is it better to give preference to water than other drinks? Many drinks contain a lot of sugar, food coloring, sodium and other ingredients that provoke the absorption of even more liquid, and are also not safe for health. For example, one small can of Coca-Cola contains 39 g of sugar (almost 8 teaspoons of 5 g of sugar), one bottle (250 ml) of energy drinks that have become a fashion statement among young people contains 68 g of sugar (14 teaspoons), one jar of Fanta - 34 g of sugar (7 teaspoons), etc. Virtually all sweet and refreshing drinks sold in kiosks and supermarkets contain 30 to 50 grams of sugar per serving (250 ml) of the drink. If you drink 2-3 such servings a day, as well as several cups of tea and coffee with sugar, then you will not only get a large dose of low-quality, easily digestible carbohydrates, which will affect your pancreas, but also an extra dose of energy, which stored in adipose tissue as new fat deposits.
There is a lot of controversy about the quality of the water received. Which water is better: tap, bottled, spring, filtered, distilled? Of all the evils, we choose the lesser, so filtered water is the best option for absorption in modern living conditions. All other and types of water may contain substances hazardous to health, or their long-term use may have negative consequences for the human body.
You also need to be careful with juices, as most of them are made from concentrates, contain a lot of sugar, and therefore are not the best choice for your balanced diet.
In hot weather, it is necessary to limit the intake of salt, salty and canned foods, spices, fried and baked foods.

Rule #8: Don't overload your digestive system with large amounts of food.
Many people complain of poor appetite in hot weather, yet they consume huge amounts of food, including meat and fat. It is important to remember that when digesting fats and proteins, more energy is produced, which can lead to the so-called "metabolic shock" in conditions of elevated ambient temperature. It is desirable to give preference to vegetables and fruits, preferably raw. The heat can be a good period of fasting days and the loss of a few extra pounds. The main thing is that this loss does not turn into a “disease” and does not go beyond healthy weight loss (no more than 3-4% of body weight per month). Try to eat cold food, in small portions, so more often. Reception of flour and sweet products should be limited.
Thin people tolerate heat much more easily than fat people, so take care of a healthy, normal body weight in advance. The fuller a person, the smaller the ratio of skin surface area to his weight, so heat transfer slows down and is disturbed.
Some medications can increase or decrease heat tolerance, so it is important to talk to your doctor about changing medications, changing doses, or stopping medications unless doing so will harm your overall health or aggravate your medical condition.

Rule number 9: Do not take alcoholic drinks and alcohol in hot weather.
It is important to limit the intake of products containing caffeine, as well as those that provoke a large production of urine (diuretics, both natural and synthetic) and have dehydrating properties. For example, apple cider vinegar, a number of medicinal herbs can lead to rapid dehydration.

Rule #10: Take advantage of the cooling power of water.
In addition to drinking enough water internally, take advantage of the cooling properties of water by taking cool showers. Even a foot bath in cool water can significantly relieve stress and create a feeling of freshness in hot weather. It is enough to pour some cool (but not cold) water into a bowl or basin and hold your feet in it for 5-10 minutes. Use wet towels and sheets that can cover your shoulders, back, and entire body in hot weather.
Since the air in the room is often dry in the heat, use special portable humidifiers. You can also place a bucket or bowl of water in the room, or you can fill a container bottle with water and spray water periodically to humidify the air in this way.

Rule No. 11: If you have the opportunity to escape from the heat in public institutions that have air-cooling systems (air conditioners), spend a certain amount of time in these institutions. It can be shops, libraries, cinemas, restaurants and a number of other places where you can spend a few hours of heat and avoid overheating.

Rule number 12: Learn to recognize the signs of overheating (heat stroke) and dehydration in time.
The first signs of these conditions are as follows:

general weakness,
headache,
dizziness fatigue,
apathy (indifference),
loss of appetite,
nausea and vomiting,
difficulty in performing physical activity,
insomnia.

There are many other signs of overheating and dehydration that can mimic a number of illnesses. If you have the above symptoms, it is best to call an emergency at home or see a doctor in a medical institution.

Rule number 13: Always remember those around you, and also take care of children, relatives and friends during periods of heat.
Children and older people do not always react adequately to high environmental temperatures, so try to monitor the condition of those who are close to you, be it your family member, acquaintance, colleague or neighbor. Ask if they have enough water, how they feel, if they need help. Do not leave small children unattended in cars and enclosed spaces. Monitor the condition of sick people suffering from chronic diseases.

Rule #14: Remember that your beloved pets also suffer in the heat.
If you have pets living in your home, be sure to take care of them too by providing the necessary amount of fresh water. Animals, like humans, can overheat too, and the symptoms of overheating and dehydration are very similar to those experienced by humans. Therefore, monitor the condition of your pets and take measures to save them from the heat in time.
Each person has an individual tolerance for high environmental temperatures (heat) and it depends on many factors, including the presence of diseases. Therefore, it is very important to maintain good health and constantly take care of it in advance. If you have to work in hot weather, especially outdoors or in conditions where there is not good air circulation, try to take frequent breaks and rest, and drink enough fluids.
And finally, an important tip for those who use air conditioners. Change filters in air conditioners regularly, and in hot weather even more often than indicated in the instructions for using this household appliance. The problem is that harmful microorganisms accumulate in the filters, including those that can cause serious diseases of the human respiratory system (actinomycetes and others). When the air conditioner is running, these microorganisms can spread throughout the room with a stream of air and enter the human body, causing him some harm. If your home has centralized air conditioning, ask your home manager when the filters were last changed. It will be for your own good!

I wish you a safe summer and endure periods of heat without compromising your own health.

Children, heat, water, air conditioning

The phrase “the heat of the bones does not break” is partly true, the heat is easier to survive than severe frosts. But, how to endure the heat in the summer, if it is abnormal or if you are the type of people who can hardly endure it without weakness and drowsiness. This state of affairs can be explained very simply. The normal temperature of the human body is 36.6°C, and that of the skin surface is 32-34°C. Therefore, when the temperature outside exceeds the temperature of 32 ° C, the body cannot cool down and turns on its own “air conditioner”, that is, it begins to sweat. Together with sweat, the body loses water-soluble vitamins and microelements, such as B1, B2, B6, C, PP, etc. As a result, immunity is weakened and a feeling of lethargy arises. The body needs a lot of moisture, otherwise it will overheat. There will be a headache, shortness of breath, rapid pulse, a feeling of weakness.

The lack of oxygen in the air also aggravates the state of health. This phenomenon is called weather hypoxia and is often observed in hot weather. Everyone, even absolutely healthy people, is hard to cope with high temperature and lack of air. But especially in such weather, pregnant women, as well as overweight people with cardiovascular diseases, should take care of themselves.

In order to somehow alleviate your condition during stuffy days, you should follow general recommendations on how to endure the heat in summer:

1. You should not be under the sun from 10 am to 5 pm. At this time, there is a high probability of getting heatstroke or sunburn.
2. You need to drink a lot. In hot weather, 40 ml of water per 1 kg of weight is considered the norm. Well quenches thirst green tea and celery juice. But you should not drink a lot of liquid for people suffering from obesity, hypertension, cardiovascular diseases, and kidney diseases.

If swelling appears on the legs, then you are drinking too much liquid. Try drinking less the next day. It is good to drink water with lemon. Acidic drinks cause salivation, thereby relieving dry mouth. They don't drink very often. Sweet soda and milk stimulate thirst. Coffee dehydrates the body, and alcoholic beverages (even beer) cause a rush of heat.

1. In hot weather, there is no appetite, and after eating, heaviness is felt. Therefore, it is necessary to adhere to a diet and shift meals to a cool time of day. It is better to have breakfast at 6-7 in the morning, have lunch at 11-12 o'clock, before the midday heat sets in, and have dinner at 6 o'clock in the evening. Those who cannot fall asleep for a long time can have a snack before bedtime. Carbohydrates are best consumed at lunch. Vegetables, fruits, lean soups, buckwheat will not create heaviness in the stomach, eat them both in the morning and in the middle of the day. Meat or fish dishes are usually prepared for breakfast or dinner, since in the cool time of the day it will be easier for the stomach to digest such food. Satisfy your hunger late at night with low-fat dairy products.

It would be right to refuse fatty and sweet foods (they give off a lot of heat during digestion), as well as salty foods (cause thirst). On a hot day, it is better to stay at home or in another cool place. However, it happens that this is not possible (if you work on the street or for other reasons). How to transfer the heat in the summer in this case? Then, on the contrary, you need to eat something salty or drink mineral water in order to normalize the water-salt balance in the body. Give preference to cold soups, white and green vegetables, persimmons and bananas. Heart patients need to eat more dried apricots, raisins, apricots, strawberries and honey.

1. To make it easier to endure the heat in summer, clothes should be light and only made from natural materials. No need to neglect hats and sunglasses. This is especially true for people with blue eyes. They have the most sensitive iris of the eye, and if it is not protected, glaucoma can develop later. Exposed areas should be lubricated with sunscreen.
2. Taking a bath with the addition of 1 liter of beer will keep the feeling of coolness for a long time. A contrast shower also helps. And if you want to cool from the inside, you need to provide cold to the vessels. To do this, you just need to apply a cold heating pad to the place where they are close: to the neck, wrists or ankles. By dipping your feet in a basin of cold water, the whole body will gradually cool down.
3. If you are escaping the heat with an air conditioner, then you do not need to make the air too cold. That's how you get a cold. Comfortable temperature for a person is considered to be 21 ° C.
4. A drop of menthol oil rubbed into the scales will help restore freshness and coolness.

• If you replace incandescent lamps with LED or fluorescent, then 80% less heat will come from the light.
• If you open two windows in different rooms, provided that they are located on the same side, and direct a fan into one of them, the air will be distilled. This will create a slight draft and the rooms will become cooler.
• If it is difficult to fall asleep because of the heat, you can fold the bedding in a bag and send it to the refrigerator for a couple of hours. Of course, the cold laundry will then heat up, but, most likely, by this time you will already be asleep. The same effect can be obtained by placing a few plastic bottles of frozen water or ice packs under the covers before going to bed.
• If you constantly sprinkle water from a spray bottle in the room, the air will be humidified, and the temperature will drop by 1-1.5 ° C. Similarly, you can lower the temperature by hanging a damp towel in each room or placing a basin of water,
• Sunlight entering the room increases the temperature in the apartment by 3-10°C. Therefore, it is worth closing the windows with thick curtains.
• Sun blinds on suction cups reduce the temperature in the car interior by 5-7 degrees.
• If you put bottles or heating pads with frozen water in the back seat of the car, the air will be slightly cooler.

By following some simple tips on how to endure the heat in the summer, you will feel better in the heat. Summer is a great time to enjoy every moment of it. It's so nice to spend summer days feeling light and comfortable!

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).

For most of the year, we look forward to the onset of the warm season, and now, finally, the long-awaited summer comes and at the same time the heat ... The air becomes viscous and thick, and we melt under the scorching sun like ice cream, and it becomes impossible to escape from constant thirst. On such days, many people remember the following lines of Pushkin: “Oh, red summer! I would love you, If it were not for the heat, and dust, and mosquitoes, and flies ... ". It is much easier to endure the heat if you are on vacation - you can go swimming in the river or spend hot summer days in the shade of a forest or park, or you can just relax under an air conditioner or fan. The worst is for those who are forced to work in such weather - after all, the heat depresses all the functions of the body, and it simply refuses to work. Try to apply the recommendations below on how to endure the heat more easily, and the long-awaited relief will certainly come. In this article, we will talk about how to save yourself from the heat at home, in the car and in the office .

What is the best way to deal with the heat at home?
Recently, more and more often one can hear a negative opinion regarding the use of air conditioners: in addition to the fact that air conditioners themselves are expensive, they also consume too much electricity, and are also harmful to health - they dry the air, they accumulate a lot of pathogenic bacteria and dust, etc. Whether to use air conditioning at home or not, let everyone decide on their own, however, it is quite possible to live without an air conditioner. Mankind did without air conditioners for thousands of years, and many people still do now. Replace the air conditioner is quite capable of a conventional fan. Opposite or under the fan, place a plate of ice, or bottles of water frozen in the refrigerator. Direct the air stream from the fan propeller at such an angle that this air blows over the ice. Thus, you will receive a complete replacement of the air conditioner - the room will begin to be cooled by a stream of cool air.

In order to make it easier to transfer the heat while at home, first of all, you need to pay attention to the windows. If you hang curtains or blinds on them, this alone can lower the temperature inside the room by three to ten degrees. Also, reflective film sewn to curtains or pasted on windows during the summer period will help you escape from the heat. Such a film is cheap, but it brings significant benefits. Late in the evening and early in the morning, ventilate the room well, and close all windows tightly during the day. At night, it is desirable to sleep with the windows wide open and the balcony. You can hang the balcony door and open windows with wet sheets at night. Such a measure will not only protect you from flies and mosquitoes, but also allow you to additionally cool the air in the apartment.

It is easier to endure the heat by regularly taking a warm shower with a water temperature of at least 20 ° C. After a hot shower, there is a feeling that the air temperature is lower than in reality. In addition to this, the shower moisturizes the skin, which is very useful during a period of extreme heat. If the heat becomes very difficult to endure, a damp towel wrapped around the neck or head will help to escape from it.
Usually, when you are hot, that is, you do not want to. This is a normal reaction of human physiology to heat. You can have a snack with vegetables and fruits, and also cold snacks. Try not to use the oven and stove - eat foods that do not require cooking. The best way to refresh yourself is to drink a variety of drinks with ice or just water from the refrigerator. Only you need to drink in very small sips - this will allow, firstly, not to chill your throat and, secondly, to avoid too much sweating.

Be sure to get rid of old incandescent bulbs and replace them with energy-saving ones - fluorescent or LED. In addition to their direct purpose (saving electricity), energy-saving lamps produce eighty percent less heat energy than incandescent lamps.

Water houseplants regularly. They freshen the air in the room and make it easier to endure intense heat.

When it is difficult for you to fall asleep due to stuffiness and heat, then two to three hours before going to bed, collect bed linen in a plastic bag and place this bag in the refrigerator. Of course, over time, the bed will still heat up, but the process of falling asleep will become much more pleasant. By the way, when choosing bed linen for the summer period, preference should be given to items made from natural and light fabrics.

At night, place a bottle filled with ice water next to your bed so that you can take a sip of water or wet your face without getting out of bed.

Watch your pets - in the heat they are inactive. We should take an example from them - do the bulk of our affairs late in the evening, when the heat subsides, or early in the morning, while it is still not hot, and limit our activity during the day at maximum temperature.

What's the best way to handle the heat in a car?

The cleaner your car is, the better the scorching sun rays are reflected from it. Therefore, you need to wash and polish your car more often.
It is advisable to purchase a special freezer designed for the car. This will allow you to always have cold water and ice cubes on hand.

Sun blinds must be attached to all windows of the car on suction cups. This will lower the air temperature inside the car by 5-7°C.

When installing a reflective screen, it must be placed outside (clamp the edges in the door). If the screen is installed inside, then the thermal energy reflected by it will remain in the car.

To keep the car cooler, place plastic bottles or ice packs in the back seat.

Escaping from the heat in the car will help the essential oils of coniferous plants, which give an invigorating and cooling effect when inhaled.

How to escape the heat at work?

You need to dress right! Heat is much easier to tolerate in clothes made from natural fabrics. Clothes intended for the heat season should be light in color and spacious enough. Try to minimize the use of antiperspirants, creams and makeup.

If you have a long commute to work, stock up on chilled water in advance. To do this, place a bottle of water in the freezer overnight. When you remove the bottle from the refrigerator, the water will gradually thaw, and you will be able to drink cold water for a long time, albeit little by little. Don't forget to bring a handkerchief and a fan. A handkerchief can be wetted with water and moisturize the skin with it. And if you feel too stuffy, your condition will help ease the breeze from the fan.

At work, try to redo all the most important and responsible tasks at the beginning of the day, until the peak of the heat has come. Then it will be much more difficult to move and think.

During lunch, give up any heavy food, try to limit yourself to a light vegetable salad or fruit. Instead of coffee, it is better to drink green tea.

Get a small spray bottle and use it regularly to moisten your face, hands, and the air around you. It is very good if there are plants with large leaves in the office. Sprinkling water from a spray bottle on them, you can enjoy the freshness and moist cool air in the room for a long time. It is desirable to put a small aquarium on the desktop. The water from the aquarium will evaporate, which will freshen the air around your workplace and make it easier for you to endure the heat in the office. You can also advise to place a small fan under the table in addition so that it blows over the legs.

What is the best way to endure intense heat? General recommendations.
The normal human body temperature is 36.6°C. With the onset of intense heat, the human body, in order not to overheat, starts the process of sweating. When sweating, the liquid evaporates and, due to this, the skin is cooled. However, if there is not enough fluid in the body, it is fraught with its overheating. As a result of overheating of the body, such unpleasant consequences can appear as: increased heart rate, shortness of breath, dry skin, fatigue and drowsiness. The greatest danger of heat is for the elderly, patients suffering, as well as diseases of the kidneys and lungs.

The most important thing to take care of during a period of extreme heat is to protect your head from solar radiation. Be sure to wear a hat to avoid getting sunstroke. It is highly desirable that a summer headdress be made from natural materials. To protect yourself from intense solar radiation during the summer heat, you must wear dark glasses in addition to a headdress, and skin areas that are not protected by clothing should be lubricated with sunscreen.

When leaving the house, do not forget to take an umbrella with you. This item can be useful to you in any case - in the rain it will not let you get wet, and in the heat it will create a shadow. The indigenous people of hot countries are big fans of hiding from the rays of a scorching star under umbrellas. For some reason, our compatriots use umbrellas only to protect themselves from the rain. So, if there is no way to refuse being outside during the daytime peak of the heat, or if you have a long walk under the scorching sun, do not hesitate to use an umbrella. Of course, the umbrella has its drawbacks: it takes up your hands, it is difficult to use it when hiking in the mountains or some other hard-to-reach places, it can interfere if you are in a hurry or are in a crowd ... Nevertheless, in all other cases, refuse to use It is not worth the umbrella, the main thing is that the summer umbrella is light, bright and does not burden you while you are outside. There are also quite exotic options for summer umbrellas - when the umbrella is held on the head like a construction helmet. They say it's very convenient. Although it looks, to put it mildly, unusual ...

To make it easier to endure the heat, thirst must be quenched correctly. An adult with a temperature of more than 30 ° C should consume at least three liters of water per day. This rate is the minimum that will allow the body to restore the loss of fluid and minerals. To maintain water balance, doctors recommend drinking before the moment when you feel thirsty. It is advisable to keep a bottle filled with water at the ready at all times and place it in a conspicuous place to remember to regularly replenish water supplies. When exercising during a heat wave, drink small portions of water before, during, and immediately after exercise to prevent dehydration.
In the heat, our body loses a lot of minerals and electrolytes necessary for its normal functioning with sweat. Therefore, preference should be given to hard water, in which such substances are contained in large quantities. It quenches thirst very well, and also relieves drowsiness and lethargy, water with lemon juice. Natural unsweetened juices also help to escape from thirst in the heat. In the heat, a drink such as green hot tea (without sugar) deserves special attention - it perfectly quenches thirst and brings invaluable benefits to health in general. Also in the heat it is good to drink mineral water, unsweetened compotes, kvass.

Kvass. In addition to the fact that kvass perfectly quenches thirst in the heat, it is able to relieve fatigue to some extent. Kvass also has a whole bunch of medicinal properties. This drink contains trace elements and vitamins in large quantities, as well as more than 10 amino acids, of which 8 are essential. Kvass also has bactericidal properties. In the heat, when pathogenic microorganisms multiply intensively, this property of kvass is especially relevant.

In addition, do not forget that eating fruits and vegetables that contain a significant percentage of water (tomatoes, cucumbers, watermelons) helps to replenish the body's water reserves. Persimmons, bananas, and all green and white vegetables and fruits have a cooling effect. By eating them, you will not only get rid of thirst, but also replenish the body's reserves with minerals and vitamins.

But from coffee, other drinks containing caffeine, alcoholic drinks, chilled sweet drinks (like fanta, cola, Pepsi, Sprite, and the like) in the heat it is better to refrain. They can bring nothing but harm: caffeine, alcohol and sugar accelerate dehydration, create an excessive load on blood vessels. But the body in the midst of the summer heat is hard without this additional load. With alcoholic beverages, you should be especially careful. As you know, alcohol in the heat very quickly “hits the head”, and the usual dose of alcohol at normal temperatures can lead to severe intoxication. Is it ok to drink alcoholic beverages in hot weather? Doctors will answer with a categorical refusal. But their opinion is unlikely to stop lovers of cold beer! So, if you cannot imagine how to survive a hot summer day without a glass of cold beer, then you should opt for a drink no stronger than 5 degrees.

A person's diet has a significant impact on their ability to tolerate heat. The action of enzymes in the human body in the heat is greatly slowed down. People intuitively feel this and stop eating heavy, fatty, high-calorie foods. Many temporarily switch to vegetarianism even against their will. And indeed, there is almost no desire to eat in the heat! In the midst of the summer heat, refuse to eat salty, fatty and hot foods. Hearty hot soups at this time can be successfully replaced with such light, low-fat liquid dishes as green borscht, beetroot, okroshka. For dessert, eat more fruits and berries. But all sorts of cakes, pastries and similar “sweets” are better to completely exclude from the diet for the period of summer heat and stuffiness. Of the variety of recipes for summer vegetarian cuisine, three dishes can be distinguished that are ideal for eating in the heat. The daily inclusion of these dishes in the diet will allow you to endure the heat much easier, and at the same time saturate your body with useful substances. The following dishes are meant: okroshka, smoothies and currants.

Okroshka is essentially a cold soup and is one of the most famous Russian dishes. The name "okroshka" comes from the word "crush". They say that okroshka was invented by the Volga barge haulers, who were given kvass without fail during lunch. Barge haulers came up with the idea to add vegetables to this kvass, which could be harvested in the gardens, in order to make the drink due to them more nutritious. Soon this dish became so popular that many restaurants included it in their menu. The composition of the traditional okroshka includes greens and vegetables, which are cut into small pieces and added to kvass. As already noted, in hot weather, greens and vegetables are the right foods. They saturate the body with moisture, minerals and vitamins, without leaving a feeling of heaviness. Vegetables intended for making okroshka must certainly be completely fresh. The healing properties of kvass have also been mentioned above. It is not advisable to reduce the benefits of okroshka to nothing by adding sausage or sausages to it. If there is a need for additional calories and protein, you can add a hard-boiled and finely chopped egg to the okroshka. To diversify your diet, you can make this dish not only with kvass, but also with fermented milk products: whey, yogurt, ayran, kefir, etc.

There are several versions regarding the origin of the smoothie. The most beautiful and romantic story claims that smoothies were invented ... ( No, not the Volga barge haulers!) Pacific surfers. They liked that the smoothie quickly restores strength and gives a lot of energy, while not leaving any heaviness. The word "smoothie" comes from the English "smooth", which means "soft, pleasant, homogeneous." A smoothie is both a drink and a food. This dish is prepared from berries, fruits or vegetables with the addition of a wide variety of ingredients: kefir, milk, yogurt, juices, ice cream, eggs, cottage cheese, cocoa, honey, sugar, syrups, nuts, green tea, mineral water, various spices (cinnamon, mint, ginger, tarragon, etc.). Greens are often added to vegetable smoothies - dill, parsley, celery and more. It is possible to prepare smoothies not only from fresh vegetables, fruits and berries, but also from frozen ones. Then all these products are crushed in a blender to a puree state, which is why they become so soft, pleasant and uniform. Smoothies should be eaten immediately after preparation, they should not be made in advance. Undoubtedly, smoothies are a very healthy food: all the vitamins, minerals, fiber that were in fresh ingredients are preserved in smoothies almost unchanged. This dish cleanses the body of poisons and toxins, helps to normalize digestion. To get the most out of this meal, smoothies should be eaten very slowly. Then the strongest appetite can be satisfied with just one glass. It is quite possible on a hot day to replace breakfast with a berry or fruit smoothie, and lunch or dinner with a vegetable one.

The word "currant" originates from the Old Slavonic "currant", which means "to have a strong smell". Currant without a doubt can be included among the most useful products. Its numerous medicinal properties are used, including in violation of the heart rhythm, many gastrointestinal diseases. In hot weather, significantly, and the danger of stomach and intestinal disorders. Therefore, the healing properties of currants are in great demand and can be of great importance in the prevention of diseases caused or provoked by heat. It is strongly not recommended to buy crumpled currants - the healthy juice from these berries has already flowed out, and pathogenic bacteria could penetrate inside. Also take into account that currants have contraindications: currants should not be used for thrombophlebitis, hepatitis, gastritis, high acidity, stomach ulcers and duodenal ulcers!

Can you eat ice cream in hot weather? Ice cream is a dessert consisting of milk, sugar, emulsifiers and flavorings. Vanilla, cocoa and a variety of spices are most often used as additives. Ice cream contains a lot of sugar and is by no means a balanced product. In this regard, it is recommended to eat ice cream after the main meal: the brain has already received signals about satiety and, accordingly, the risk of overeating is reduced. In hot weather, ice cream should be consumed with caution for a variety of reasons. Firstly, ice cream cannot quench thirst, just as milk cannot quench it. And besides milk, ice cream also contains fats and a variety of concentrates and dyes. An organism that needs water will definitely not feel better from the use of all these substances! Secondly, it is precisely because of the abuse of ice cream in hot weather that colds most often occur in the midst of summer. Thirdly, in the heat, ice cream can cause serious damage to the teeth (from temperature changes), especially if you drink it with hot drinks (for example, coffee). Fourth, many manufacturers add palm oil instead of milk fat to reduce the cost of ice cream. And it, as you know, is very difficult to digest and is contraindicated for people with diseases of the gallbladder, pancreas and liver, as well as for young children. Conclusion: in summer you can and should eat ice cream, but only in moderation and solely for the sake of pleasure, and not to alleviate your condition in the heat.

The right choice of clothes is of great importance during the heat. It should be spacious enough, free and, most importantly, comfortable. Preference should be given to light-colored clothing made from linen or cotton. Give up at least for this time from clothes made of synthetics. Such clothing prevents heat transfer and causes overheating of the body.

The most important criterion when choosing summer shoes is comfort. While the comfort of shoes is paramount in any season, in the heat it becomes especially relevant. In addition, we tend to walk much more often in the summer than at any other time. So take care of yourself and your feet. No matter how fashionable and beautiful your shoes with high heels are, let them “wait out” the painful heat. On hot days, open shoes with a flat sole or with a small heel should be preferred. Shoes ideal for hot weather are sandals, sandals, ballet flats, light suede or leather moccasins that can be worn without socks, etc. Sneakers - shoes are practical and comfortable, but in extreme heat you will feel much more comfortable in open shoes. If you absolutely cannot imagine your life without sneakers, try to choose lightweight, breathable options. Often in the summer, the legs need special care for themselves. In many people, they often swell, become "cast iron", swell on especially hot days. If you are familiar with this problem, it will be useful to use foot baths with sea salt or mint for half an hour at the end of the day. This procedure very well helps to relieve swelling of the legs and get rid of fatigue. Try to walk barefoot more often, both in the house and on the ground and grass. It is very beneficial for your overall health and also helps you to endure the heat more easily.

In the peak of the summer heat, try to increase the time of night rest by at least an hour. During the day, also try to take breaks in work: if circumstances permit, work should be divided into two approaches: from dawn to eleven o'clock, and from 17 o'clock to evening. In many hot countries, it is customary to do the so-called siesta - an afternoon rest. In the heat of the moment - from eleven to seventeen o'clock it is better not to leave the house at all. Also at this time, try not to use the computer and other household appliances that consume a lot of electricity. Such devices radiate too much heat into the surrounding space. - Reduce heavy physical work and excessive exercise during the heat period, refrain from visiting the bath.

A cool or contrast shower and even ordinary washing with cool water helps to instantly relieve fatigue and restore vigor during the heat. When taking a shower during the heat, refrain from using detergents - they dry the skin greatly. Ordinary water is enough to wash off the sweat and cleanse the body.

The heat is always more easily tolerated outside the city. During a heat wave, the oxygen content in the atmosphere is reduced. Many people, including quite healthy ones, physically feel its lack. This is most noticeable in metropolitan areas. Therefore, you need to try to get out into nature. Take a break in the countryside and stay away from the big cities. Near natural water bodies (ocean, sea, lake, river or stream) it is much easier to endure the heat. Try and spend as much time there as possible. However, it must be borne in mind that in extreme heat it is strongly not recommended to quickly plunge into cold water. A sudden temperature drop can cause vasospasm.

Try to stay fit and healthy all year round (not just during the hot summer months). This will allow you to feel comfortable in any weather and at any time of the year. It remains only to add that there is no need to get upset and show dissatisfaction because of the heat. After all, summer will fly by so quickly! Let's appreciate every moment of it and take full advantage of all the joys that it can give us! Good health, excellent well-being and unforgettable summer impressions!

How to save yourself from the heat? How to bear the heat?